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Potato and salmon casserole
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Potato and salmon casserole

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Baked Casserole Salmon
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
60 min
Number of portions
1
Cena (Walmart)
$1.33
Cost of one portion
$1.33
Number of ingredients needed for preparation
12
Total calories
912
Calories per 1 portion
912 kcal
Amount of protein per portion
54g
Amount of fat per portion
47g
Amount of carbohydrates per portion
68g
Amount of fiber per portion
13g
Glycemic Index (GI)
IG 58
Glycemic Load (GL)
GL 32.1
Prices calculated for Walmart
$1.33 / serving
$1.33 (Number of portions: 1)
Potato and salmon casserole
Specialist Verified
Kcal
912 kcal
Protein 32%
54.2 g
Fat 28%
46.8 g
Carbohydrates 40%
68.5 g
fiber: 13.2 g IG: 58

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Ingredients

Ingredients

Calculate for portions:
Frozen Spinach

Frozen Spinach

#Spinach
80 Gram (80 Gram) • 19 kcal • $0.14
Oxalates Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
B: 1.8g
T: 0.3g
W: 2.2g
19 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
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (170 g)) • 73 kcal • $0.15
Onion
B: 1.9g
T: 0.2g
W: 15.8g
73 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
1 Tooth (1 Tooth (5 g)) • 8 kcal • $0.01
Garlic
B: 0.3g
T: 0g
W: 1.6g
8 kcal
Butter

Butter

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.04
Milk Lactose
B: 0g
T: 4.1g
W: 0g
37 kcal
Salmon Fillet

Salmon Fillet

#Salmon #Fillet
1 Portion (1 Portion (200 g)) • 418 kcal • $0.50
Fish Iodine Anisakis Vitamin B12 (Cobalamin)
B: 44g
T: 26g
W: 2g
418 kcal
White Wine

White Wine

#White Wine
40 Mililiter (40 Mililiter (40 g)) • 4 kcal • $0.07
Sulphites Alcohol Histamine Yeast
B: 0g
T: 0.4g
W: 0.2g
4 kcal
Crème Fraîche

Crème Fraîche

#Cream
1.5 Tablespoon (1.5 Tablespoon (37.5 g)) • 109 kcal • $0.14
Milk
B: 0.9g
T: 11.3g
W: 0.9g
109 kcal
Breadcrumbs

Breadcrumbs

#Bun
1 Tablespoon (1 Tablespoon (8 g)) • 30 kcal • $0.02
Wheat Gluten Sulphites
B: 0.8g
T: 0.2g
W: 6.2g
30 kcal
Butter for the Mold

Butter for the Mold

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.04
Milk Lactose Mold
B: 0g
T: 4.1g
W: 0g
37 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 — Potato and salmon casserole

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

Cheapest Aldi
1,21 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,21 €
100 kcal 0,13 €
20 g protein 0,45 €
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
1,21 € 1,21 € 2,42 € 4,84 €
Lidl +1%
1,22 € 1,22 € 2,44 € 4,88 €
Tesco +10%
1,33 € 1,33 € 2,66 € 5,32 €
Carrefour +13%
1,37 € 1,37 € 2,74 € 5,48 €
SPAR +17%
1,41 € 1,41 € 2,82 € 5,64 €

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Place the leaf spinach in a fine sieve and let it thaw at room temperature.

Recipe preparation steps

1
Place the frozen spinach in a fine sieve and let it thaw at room temperature. Meanwhile, peel and wash the potatoes, slice them thinly, arrange in a buttered baking dish, season with salt, and pre-bake in an oven preheated to 200°C (180°C fan) for about 20 minutes.
2
Peel and finely chop the onion and garlic. Melt the butter in a small saucepan and sauté the onion and garlic for about 4 minutes until translucent, then stir in the white wine and crème fraîche and season generously with salt and black pepper.
3
Rinse the salmon fillet under cold water, pat dry, and season with salt and black pepper. Gently squeeze excess moisture from the thawed spinach and arrange it evenly over the pre-baked potatoes along with the salmon.
4
Pour the prepared white wine and crème fraîche sauce over the casserole, sprinkle the top with breadcrumbs, and bake at 200°C (180°C fan) for about 30 minutes until golden brown, then serve hot.

Bake in a preheated oven (200°C/180°C fan-assisted oven) for about 30 minutes.

Remove the casserole from the oven and serve.


Tip: If you like it a little spicier, mix about 2 tablespoons of grated Parmesan cheese into the breadcrumbs.

Contains allergens 25
Meat Sulphites Rapeseed Mustard Oxalates Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Potato Onion Garlic Milk Lactose Fish Iodine Anisakis Vitamin B12 (Cobalamin) Sulphites Alcohol Histamine Yeast Wheat Gluten Mold 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
912 kcal
Protein 54.2g (24% kcal)
Fat 46.8g (46% kcal)
Carbs 68.5g (30% kcal)
Protein
54.2g
Fat
46.8g
Carbs
68.5g
Fiber
13.2g
Potato and salmon casserole
Bio-Analysis Recipe

Potato and salmon casserole

912 kcal B: 54.2g T: 46.8g W: 68.5g 13.2g fib.
Glycemic Load
IG 58 ŁG 32
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 97 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 (32.1)
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 26 µU/mL 44 µU/mL 47 µU/mL 38 µU/mL 25 µU/mL 15 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 107 mg/dL 121 mg/dL 126 mg/dL 119 mg/dL 108 mg/dL 97 mg/dL 89 mg/dL 86 mg/dL 126 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 32.1) may trigger a pronounced glucose peak (~126 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
32.1 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)
58
Glucose peak
126
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (54.2 g), fat (46.8 g), and dietary fiber (13.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 55.3 g
Simple sugars: 12.7 g Slowing fiber: 13.2 g
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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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Vegetarian (613) High-protein (452) Gluten-free (451) Heart-Healthy Diet (290) Pork-Free Diet (237) High Fiber (234) Standard Diet (227) Vegan (204) Dairy-free (174) Mediterranean (160) Weight Loss (156) Anti-inflammatory (155) Pollotarian Diet (143) Low-carb (132) Muscle Gain (124) DASH Hypertension Diet (107) Low-Glycemic (Low-GI) Diet (95) Gut Microbiome (83) Pescatarian Diet (78) Flexitarian Diet (67) Omega-3 Rich Diet (65) Stomach-Friendly & Bland Diet (64) Brain & Cognitive Support Diet (59) Lactose-Free (59) Insulin Resistance (54) Ketogenic (53) Body Recomposition Diet (51) Children's Diet (48) Athlete & Performance Diet (42) Men's Diet (38)

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DASH Diet (106) Heart Health (106) Hypertension (106) Salad (89) Chicken (75) Oatmeal (57) Gluten-free (53) Low-carb (48) Tomato (46) Spinach (45) Banana (43) Vegetarian (43) Lighter Version (41) Cocktail (38) Lactose-Free (38) Pasta (38) Rice (38) Vegetables (38) Soup (37) Vegetable (37) Avocado (36) Buckwheat (35) Heart-healthy Diet (34) Lunch (34) Yogurt (34) Apple (32) Dinner (32) Cholesterol Management (31) High-protein (30) Sandwiches (30)

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