Dietspremium

13:00 - Lunch

Cod with spinach, lemon dill and potatoes

Ingredients are part of the recipe

Cod with spinach, lemon dill and potatoes

Spinach

250 x Gram ( 250 g )

Onion

1 x Piece ( 170 g )

Potatoes

2 x Piece ( 150 g )

Cod, fresh, fillets without skin

1 x Portion ( 100 g )

olive oil

1 x Teaspoon ( 5 g )

Garlic

2 x Tooth ( 10 g )

Lemon juice

1 x Teaspoon ( 3 g )

Parsley, leaves

1 x Teaspoon ( 3 g )

Chives

1 x Teaspoon ( 2 g )

Nutmeg

1 x Pinch ( 0.2 g )

Cumin

1 x Teaspoon ( 3 g )

Dill fresh or dried

1 x Teaspoon ( 2 g )

Salt, white

1 x Pinch ( 0.1 g )

Carbohydrate	0.0648g / 225 g
Fat	0.0033g / 135 g
Fiber	0.0265g / 30 g
Protein	0.011g / 90 g

Black pepper

1 x Pinch ( 0.1 g )

Papaya, ripe, raw

1 x Piece ( 300 g )

Preparation time: 20 Minutes

Finely chop the onions.

Cook the spinach with a little water and the onions, then season with freshly grated nutmeg, pepper, and salt.

Cook the potatoes, cut them in half, and sprinkle the cut half with caraway seeds.

Bake the potatoes in the oven at 180°C for 10 minutes.

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

Eat the papaya.

Proteins 23.43%

31.27g / 140.72 g

Fats 13.52%

8.02g / 16.04 g

Carbohydrates 63.06%

84.17g / 168.34 g

Kcal

533.94Kcal / 1800 Kcal

Ascorbic acid - Vitamin C	412.61mg / 110 mg
Calcium	386.38mg / 1000 mg
Carbohydrate	84.17g / 225 g
Carotene Beta	507µg
Chlorine	18mg / 2300 mg
Cholesterol	50mg
Copper	0.68mg / 1.5 mg
Fat	8.02g / 135 g
Fatty monounsaturated	3.9g
Fatty polyunsaturated	1.78g
Fatty saturated	1.19g
Fiber	13.72g / 30 g
Iodine	0.3µg / 150 µg
Iron	10.89mg / 15 mg
Magnesium	270.64mg / 350 mg
Manganese	1.3mg / 2.3 mg
Natron	42mg / 1500 mg
Phosphorus	397.87mg / 700 mg
Potassium	2012.49mg / 4000 mg
Protein	31.27g / 90 g
Selenium	2.7µg / 70 µg
Sodium	217.34mg / 1500 mg
Sucrose	4.76g
Sugar	28.5g / 50 g
Tiamin	0.01mg / 1.2 mg
Vitamin A	1945.92µg / 800 µg
Vitamin A - A RE	225µg / 850 µg
Vitamin B1 (Thiamin)	0.63mg / 1.1 mg
Vitamin B12 (Cobalamin)	1µg / 4 µg
Vitamin B2 (Riboflavin)	0.75mg / 1.4 mg
Vitamin B3 (Niacin - pp)	7.5mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.48mg / 5 mg
Vitamin B6 (Pyridoxine)	1.71mg / 1.6 mg
Vitamin B9 (Folate)	53.4µg / 300 µg
Vitamin B9 (Folic acid)	554.31µg / 300 µg
Vitamin D	1µg / 100 µg
Vitamin E	6.23mg / 14 mg
Vitamin K	660µg / 70 µg
Water	263.7g
Zinc	3.81mg / 10 mg

Ascorbic acid - Vitamin C	169.5mg / 110 mg
Calcium	232.5mg / 1000 mg
Carbohydrate	7.5g / 225 g
Copper	0.25mg / 1.5 mg
Fat	1g / 135 g
Fatty monounsaturated	0.075g
Fatty polyunsaturated	0.6g
Fatty saturated	0.1g
Fiber	6.5g / 30 g
Iron	7mg / 15 mg
Magnesium	132.5mg / 350 mg
Manganese	0.65mg / 2.3 mg
Phosphorus	72.5mg / 700 mg
Potassium	587.5mg / 4000 mg
Protein	6.5g / 90 g
Sodium	65mg / 1500 mg
Sucrose	0.5g
Vitamin A	1767.5µg / 800 µg
Vitamin B1 (Thiamin)	0.265mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.48mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.45mg / 15 mg
Vitamin B6 (Pyridoxine)	0.7mg / 1.6 mg
Vitamin B9 (Folic acid)	482.5µg / 300 µg
Vitamin E	4.7mg / 14 mg
Zinc	1.75mg / 10 mg

Ascorbic acid - Vitamin C	10.2mg / 110 mg
Calcium	42.5mg / 1000 mg
Carbohydrate	11.73g / 225 g
Copper	0.102mg / 1.5 mg
Fat	0.68g / 135 g
Fatty monounsaturated	0.068g
Fatty polyunsaturated	0.289g
Fatty saturated	0.187g
Fiber	2.89g / 30 g
Iron	0.85mg / 15 mg
Magnesium	13.6mg / 350 mg
Manganese	0.289mg / 2.3 mg
Phosphorus	23.8mg / 700 mg
Potassium	205.7mg / 4000 mg
Protein	2.38g / 90 g
Sodium	10.2mg / 1500 mg
Sucrose	3.74g
Vitamin A	3.4µg / 800 µg
Vitamin B1 (Thiamin)	0.051mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.051mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.34mg / 15 mg
Vitamin B6 (Pyridoxine)	0.17mg / 1.6 mg
Vitamin B9 (Folic acid)	28.9µg / 300 µg
Vitamin E	0.204mg / 14 mg
Zinc	0.408mg / 10 mg

Ascorbic acid - Vitamin C	16.5mg / 110 mg
Calcium	6mg / 1000 mg
Carbohydrate	30.75g / 225 g
Copper	0.21mg / 1.5 mg
Fat	0.15g / 135 g
Fatty polyunsaturated	0.09g
Fatty saturated	0.015g
Fiber	2.4g / 30 g
Iron	0.9mg / 15 mg
Magnesium	34.5mg / 350 mg
Manganese	0.27mg / 2.3 mg
Phosphorus	91.5mg / 700 mg
Potassium	736.5mg / 4000 mg
Protein	2.85g / 90 g
Sodium	10.5mg / 1500 mg
Sucrose	0.45g
Vitamin A	1.5µg / 800 µg
Vitamin B1 (Thiamin)	0.135mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.06mg / 1.4 mg
Vitamin B3 (Niacin - pp)	2.1mg / 15 mg
Vitamin B6 (Pyridoxine)	0.495mg / 1.6 mg
Vitamin B9 (Folic acid)	22.5µg / 300 µg
Vitamin E	0.075mg / 14 mg
Zinc	0.525mg / 10 mg

Ascorbic acid - Vitamin C	1mg / 110 mg
Calcium	7mg / 1000 mg
Cholesterol	50mg
Copper	0.06mg / 1.5 mg
Fat	0.3g / 135 g
Fatty monounsaturated	0.02g
Fatty polyunsaturated	0.12g
Fatty saturated	0.06g
Iron	0.6mg / 15 mg
Magnesium	25mg / 350 mg
Manganese	0.01mg / 2.3 mg
Phosphorus	145mg / 700 mg
Potassium	364mg / 4000 mg
Protein	16.5g / 90 g
Sodium	89mg / 1500 mg
Vitamin A	6µg / 800 µg
Vitamin B1 (Thiamin)	0.06mg / 1.1 mg
Vitamin B12 (Cobalamin)	1µg / 4 µg
Vitamin B2 (Riboflavin)	0.04mg / 1.4 mg
Vitamin B3 (Niacin - pp)	2.39mg / 15 mg
Vitamin B6 (Pyridoxine)	0.2mg / 1.6 mg
Vitamin B9 (Folic acid)	12µg / 300 µg
Vitamin D	1µg / 100 µg
Vitamin E	0.44mg / 14 mg
Zinc	0.46mg / 10 mg

Carbohydrate	0.01g / 225 g
Copper	0.0035mg / 1.5 mg
Fat	4.98g / 135 g
Fatty monounsaturated	3.506g
Fatty polyunsaturated	0.5305g
Fatty saturated	0.743g
Iron	0.02mg / 15 mg
Phosphorus	0.05mg / 700 mg
Sodium	0.05mg / 1500 mg
Vitamin E	0.5975mg / 14 mg
Zinc	0.003mg / 10 mg

Ascorbic acid - Vitamin C	3.1mg / 110 mg
Calcium	4.1mg / 1000 mg
Carbohydrate	3.26g / 225 g
Copper	0.026mg / 1.5 mg
Fat	0.05g / 135 g
Fatty monounsaturated	0.001g
Fatty polyunsaturated	0.025g
Fatty saturated	0.009g
Fiber	0.41g / 30 g
Iron	0.17mg / 15 mg
Magnesium	2.5mg / 350 mg
Manganese	0.046mg / 2.3 mg
Phosphorus	15.3mg / 700 mg
Potassium	40mg / 4000 mg
Protein	0.64g / 90 g
Sodium	1.7mg / 1500 mg
Sucrose	0.06g
Vitamin B1 (Thiamin)	0.02mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.011mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.07mg / 15 mg
Vitamin B6 (Pyridoxine)	0.013mg / 1.6 mg
Vitamin B9 (Folic acid)	0.5µg / 300 µg
Vitamin E	0.001mg / 14 mg
Zinc	0.1mg / 10 mg

Ascorbic acid - Vitamin C	1.5mg / 110 mg
Calcium	1.2mg / 1000 mg
Carbohydrate	0.285g / 225 g
Copper	0.006mg / 1.5 mg
Fat	0.009g / 135 g
Fatty monounsaturated	0.0003g
Fatty polyunsaturated	0.0024g
Fatty saturated	0.0012g
Fiber	0.06g / 30 g
Iron	0.018mg / 15 mg
Magnesium	0.27mg / 350 mg
Manganese	0.0012mg / 2.3 mg
Phosphorus	0.66mg / 700 mg
Potassium	3.75mg / 4000 mg
Protein	0.024g / 90 g
Sodium	0.15mg / 1500 mg
Sucrose	0.009g
Vitamin A	0.03µg / 800 µg
Vitamin B1 (Thiamin)	0.0012mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0006mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.003mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0024mg / 1.6 mg
Vitamin B9 (Folic acid)	0.36µg / 300 µg
Vitamin E	0.0057mg / 14 mg
Zinc	0.0024mg / 10 mg

Ascorbic acid - Vitamin C	5.331mg / 110 mg
Calcium	5.79mg / 1000 mg
Carbohydrate	0.27g / 225 g
Copper	0.0183mg / 1.5 mg
Fat	0.012g / 135 g
Fatty monounsaturated	0.0003g
Fatty polyunsaturated	0.0057g
Fatty saturated	0.0012g
Fiber	0.126g / 30 g
Iron	0.15mg / 15 mg
Magnesium	2.07mg / 350 mg
Manganese	0.0126mg / 2.3 mg
Phosphorus	2.52mg / 700 mg
Potassium	20.85mg / 4000 mg
Protein	0.132g / 90 g
Sodium	1.17mg / 1500 mg
Sucrose	0.003g
Vitamin A	27.06µg / 800 µg
Vitamin B1 (Thiamin)	0.0033mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0084mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.042mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0048mg / 1.6 mg
Vitamin B9 (Folic acid)	5.1µg / 300 µg
Vitamin E	0.0948mg / 14 mg
Zinc	0.0294mg / 10 mg

Ascorbic acid - Vitamin C	0.82mg / 110 mg
Calcium	1.94mg / 1000 mg
Carbohydrate	0.078g / 225 g
Copper	0.0014mg / 1.5 mg
Fat	0.016g / 135 g
Fatty monounsaturated	0.0004g
Fatty polyunsaturated	0.0102g
Fatty saturated	0.0022g
Fiber	0.05g / 30 g
Iron	0.026mg / 15 mg
Magnesium	0.52mg / 350 mg
Manganese	0.0106mg / 2.3 mg
Phosphorus	1.04mg / 700 mg
Potassium	5.04mg / 4000 mg
Protein	0.082g / 90 g
Sodium	0.04mg / 1500 mg
Sucrose	0.004g
Vitamin A	11.34µg / 800 µg
Vitamin B1 (Thiamin)	0.0016mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0017mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.007mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0036mg / 1.6 mg
Vitamin B9 (Folic acid)	1.28µg / 300 µg
Vitamin E	0.032mg / 14 mg
Zinc	0.0102mg / 10 mg

Ascorbic acid - Vitamin C	0.006mg / 110 mg
Calcium	0.368mg / 1000 mg
Carbohydrate	0.0986g / 225 g
Fat	0.0726g / 135 g
Fatty monounsaturated	0.0064g
Fatty polyunsaturated	0.0007g
Fatty saturated	0.0519g
Fiber	0.0416g / 30 g
Iron	0.0061mg / 15 mg
Magnesium	0.366mg / 350 mg
Phosphorus	0.426mg / 700 mg
Potassium	0.7mg / 4000 mg
Protein	0.0117g / 90 g
Sodium	0.032mg / 1500 mg
Vitamin A	0.204µg / 800 µg
Vitamin B1 (Thiamin)	0.0007mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0001mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0026mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0003mg / 1.6 mg
Vitamin B9 (Folic acid)	0.152µg / 300 µg
Zinc	0.0043mg / 10 mg

Ascorbic acid - Vitamin C	0.63mg / 110 mg
Calcium	20.67mg / 1000 mg
Carbohydrate	1.497g / 225 g
Fat	0.4377g / 135 g
Fatty monounsaturated	0.2136g
Fatty polyunsaturated	0.0981g
Fatty saturated	0.0186g
Fiber	1.14g / 30 g
Iron	0.4869mg / 15 mg
Magnesium	7.74mg / 350 mg
Phosphorus	17.04mg / 700 mg
Potassium	40.53mg / 4000 mg
Protein	0.5931g / 90 g
Sodium	0.51mg / 1500 mg
Tiamin	0.0114mg / 1.2 mg
Vitamin A	10.89µg / 800 µg
Vitamin B2 (Riboflavin)	0.0111mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.108mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0108mg / 1.6 mg
Vitamin B9 (Folic acid)	0.3µg / 300 µg
Vitamin E	0.075mg / 14 mg
Zinc	0.165mg / 10 mg

Ascorbic acid - Vitamin C	0.62mg / 110 mg
Calcium	1.28mg / 1000 mg
Carbohydrate	0.122g / 225 g
Copper	0.0024mg / 1.5 mg
Fat	0.008g / 135 g
Fatty monounsaturated	0.002g
Fatty polyunsaturated	0.004g
Fatty saturated	0.002g
Fiber	0.066g / 30 g
Iron	0.054mg / 15 mg
Magnesium	0.28mg / 350 mg
Manganese	0.01mg / 2.3 mg
Phosphorus	1.02mg / 700 mg
Potassium	7.92mg / 4000 mg
Protein	0.056g / 90 g
Sodium	0.14mg / 1500 mg
Sucrose	0.002g
Vitamin A	7µg / 800 µg
Vitamin B1 (Thiamin)	0.0046mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0022mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.004mg / 15 mg
Vitamin B6 (Pyridoxine)	0.002mg / 1.6 mg
Vitamin B9 (Folic acid)	0.72µg / 300 µg
Vitamin E	0.004mg / 14 mg
Zinc	0.052mg / 10 mg

Calcium	0.029mg / 1000 mg
Copper	0.0002mg / 1.5 mg
Iron	0.0002mg / 15 mg
Magnesium	0.29mg / 350 mg
Manganese	0.0001mg / 2.3 mg
Phosphorus	0.008mg / 700 mg
Sodium	38.85mg / 1500 mg
Zinc	0.0001mg / 10 mg

Ascorbic acid - Vitamin C	203.4mg / 110 mg
Calcium	63mg / 1000 mg
Carbohydrate	28.5g / 225 g
Carotene Beta	507µg
Chlorine	18mg / 2300 mg
Fat	0.3g / 135 g
Iodine	0.3µg / 150 µg
Iron	0.6mg / 15 mg
Magnesium	51mg / 350 mg
Natron	42mg / 1500 mg
Phosphorus	27mg / 700 mg
Protein	1.5g / 90 g
Selenium	2.7µg / 70 µg
Sugar	28.5g / 50 g
Vitamin A	111µg / 800 µg
Vitamin A - A RE	225µg / 850 µg
Vitamin B1 (Thiamin)	0.09mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.09mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.99mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.48mg / 5 mg
Vitamin B6 (Pyridoxine)	0.12mg / 1.6 mg
Vitamin B9 (Folate)	53.4µg / 300 µg
Vitamin K	660µg / 70 µg
Water	263.7g
Zinc	0.3mg / 10 mg