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Cod with spinach, lemon dill and potatoes
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Cod with spinach, lemon dill and potatoes

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Potatoes Lemon Dill Spinach
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
20 min
Number of portions
1
Cena (Walmart)
$2.35
Cost of one portion
$2.35
Number of ingredients needed for preparation
14
Total calories
454
Calories per 1 portion
454 kcal
Amount of protein per portion
31g
Amount of fat per portion
8g
Amount of carbohydrates per portion
65g
Amount of fiber per portion
16g
Glycemic Index (GI)
IG 53
Glycemic Load (GL)
GL 25.9
Prices calculated for Walmart
$2.35 / serving
$2.35 (Number of portions: 1)
Cod with spinach, lemon dill and potatoes
Specialist Verified
Kcal
454 kcal
Protein 30%
30.7 g
Fat 8%
7.8 g
Carbohydrates 63%
65.1 g
fiber: 16.3 g IG: 53

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Ingredients

Ingredients

Calculate for portions:
Fresh Spinach 2

Fresh Spinach 2

#Spinach #Fresh
250 Gram (250 Gram) • 53 kcal • $0.45
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine
B: 6.5g
T: 1.5g
W: 3.3g
53 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (170 g)) • 73 kcal • $0.17
Onion
B: 1.9g
T: 0.2g
W: 15.8g
73 kcal
Potatoes

Potatoes

#DASH Diet #Heart Health #Potatoes #Vegan #Vegetarian
3 Piece (3 Piece (225 g)) • 177 kcal • $0.21
Potato
B: 4.3g
T: 0.2g
W: 39.4g
177 kcal
Fresh Cod Fillets, Skinless

Fresh Cod Fillets, Skinless

#Fresh #Gluten-free #Lactose-Free #High-protein #Low-carb
1 Portion (1 Portion (100 g)) • 73 kcal • $1.40
Fish Anisakis Iodine Vitamin B12 (Cobalamin)
B: 16.5g
T: 0.3g
W: 1g
73 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Teaspoon (1 Teaspoon (5 g)) • 45 kcal • $0.06
Olive
B: 0.1g
T: 5g
W: 0g
45 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
2 Tooth (2 Tooth (10 g)) • 17 kcal • $0.03
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
17 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (3 g)) • 1 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.3g
1 kcal
Parsley Leaves

Parsley Leaves

#DASH Diet #Heart Health #Parsley #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (3 g)) • 2 kcal • $0.01
Parsley Celery
B: 0.1g
T: 0g
W: 0.3g
2 kcal
Chives

Chives

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Teaspoon (1 Teaspoon (2 g)) • 1 kcal
Onion Birch Pollen-Related Oral Allergy Syndrome
B: 0.1g
T: 0g
W: 0.1g
1 kcal
Nutmeg

Nutmeg

#DASH Diet #Heart Health #Nuts And Seeds #Vegan #Vegetarian
1 Pinch (1 Pinch (0.2 g)) • 1 kcal
Nuts
B: 0g
T: 0.1g
W: 0.1g
1 kcal
Cumin

Cumin

#Caraway
1 Teaspoon (1 Teaspoon (3 g)) • 12 kcal • $0.01
Cumin
B: 0.6g
T: 0.4g
W: 1.5g
12 kcal
Fresh or Dried Dill

Fresh or Dried Dill

#Caraway #Fresh #Dill
1 Teaspoon (1 Teaspoon (2 g)) • 1 kcal
Dill Celery Birch Pollen-Related Oral Allergy Syndrome
B: 0.1g
T: 0g
W: 0.1g
1 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Cod with spinach, lemon dill and potatoes

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
2,14 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 2,14 €
100 kcal 0,47 €
20 g protein 1,39 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
2,14 € 2,14 € 4,28 € 8,56 €
Lidl +1%
2,16 € 2,16 € 4,32 € 8,64 €
Tesco +10%
2,35 € 2,35 € 4,70 € 9,40 €
Carrefour +13%
2,42 € 2,42 € 4,84 € 9,68 €
SPAR +16%
2,49 € 2,49 € 4,98 € 9,96 €

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Recipe Summary & Culinary Insights

Welcome to my healthier recipe for the Nutrient Salad! If you're adventurous and looking for new, healthy recipes, this salad is the perfect choice. Packed with delicious, nutritious ingredients, this salad will satisfy your hunger and fuel your body with essential nutrients. It's easy to prepare and can be customized to your taste preferences. Try my Nutrient Salad today and feel the difference!

Recipe preparation steps

1
Peel and finely chop the onion and garlic. Finely chop the parsley leaves, chives, and dill as well.
2
Cook the washed fresh spinach in a pot with a splash of water, chopped onion, and garlic until wilted, then season with freshly grated nutmeg, black pepper, and salt.
3
Wash the potatoes and boil them in salted water, then cut them in half and sprinkle the cut sides with cumin.
4
Bake the potato halves in an oven preheated to 180°C for 10 minutes.
5
Rinse and pat dry the cod fillet, drizzle with lemon juice, sprinkle with dill, chives, and parsley, and season with salt. Fry the fish in hot olive oil for 3 minutes on each side and serve with the spinach and baked potatoes.

Sprinkle the salmon with lemon juice, add dill, salt and fry in hot oil for 3 minutes on each side.

Contains allergens 21
Rapeseed Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Onion Potato Fish Anisakis Vitamin B12 (Cobalamin) Olive Garlic Citrus fruits Salicylates Vitamin C (Ascorbic acid) Parsley Celery Nuts Cumin Dill Black Pepper

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
454 kcal
Protein 30.7g (27% kcal)
Fat 7.8g (15% kcal)
Carbs 65.1g (58% kcal)
Protein
30.7g
Fat
7.8g
Carbs
65.1g
Fiber
16.3g
Cod with spinach, lemon dill and potatoes
Bio-Analysis Recipe

Cod with spinach, lemon dill and potatoes

454 kcal B: 30.7g T: 7.8g W: 65.1g 16.3g fib.
Glycemic Load
IG 53 ŁG 26
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 122 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (25.9)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 24 µU/mL 41 µU/mL 44 µU/mL 36 µU/mL 23 µU/mL 14 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 108 mg/dL 123 mg/dL 128 mg/dL 120 mg/dL 109 mg/dL 98 mg/dL 89 mg/dL 86 mg/dL 128 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 25.9) may trigger a pronounced glucose peak (~128 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
25.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
53
Glucose peak
128
mg/dL
P+F+Fiber buffer
0.97
🛡️ Glycemic buffering in this meal
Protein (30.7 g), fat (7.8 g), and dietary fiber (16.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 48.8 g
Simple sugars: 10.5 g Slowing fiber: 16.3 g
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Cel: Loose Weight • Weight Loss Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
18.77 zł / day · meal ~ 4.69 zł · Walmart 1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
19.29 zł / day · meal ~ 4.82 zł · Walmart 1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
17.28 zł / day · meal ~ 4.32 zł · Walmart 1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
20.35 zł / day · meal ~ 6.78 zł · Walmart 1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
15.95 zł / day · meal ~ 3.99 zł · Walmart 1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
18.25 zł / day · meal ~ 4.56 zł · Walmart 1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
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Quick Meals (307) Insulin Resistance (148) High-Protein & Macro Diets (142) Vegan & Plant-Based (112) Mediterranean Diet (106) DASH Diet (106) Hypertension (106) Cholesterol Control (106) Weight Loss (102) Gluten-Free (99) Anti-Inflammatory Diet (74) Senior Heart & Blood Pressure (65) Low-Carb & Slow-Carb (54) Muscle Gain (34) Healthy Swaps (33) Meal Prep (32) Energy & Stamina (31) Ketogenic Diet (22) Sugar Detox & Craving Control (5) Low FODMAP (1) IBS & SIBO (1) Allergies & Intolerances (1)

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DASH Diet (106) Heart Health (106) Hypertension (106) Salad (89) Chicken (75) Oatmeal (57) Gluten-free (53) Low-carb (48) Spinach (45) Tomato (45) Banana (43) Vegetarian (43) Lighter Version (41) Lactose-Free (38) Pasta (38) Rice (38) Vegetables (38) Cocktail (37) Soup (37) Vegetable (37) Avocado (36) Buckwheat (35) Heart-healthy Diet (34) Lunch (34) Yogurt (33) Apple (32) Dinner (32) Cholesterol Management (31) High-protein (30) Sandwiches (30)

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