Recipe for Cod with spinach, lemon dill and potatoes - Tasty and Easy to Make

Spinach

250 × Gram (1 g)

250 g

Protein	6.5g / 95.05 g
Fiber	6.5g / 30 g
Zinc	1.75mg / 10 mg
Phosphorus	72.5mg / 700 mg
Ascorbic acid - Vitamin C	169.5mg / 110 mg
Fatty monounsaturated	0.075g g
Fatty saturated	0.1g g
Fatty polyunsaturated	0.6g g
Magnesium	132.5mg / 350 mg
Manganese	0.65mg / 2.3 mg
Copper	0.25mg / 1.5 mg
Potassium	587.5mg / 4000 mg
Sucrose	0.5g g
Sodium	65mg / 1500 mg
Fat	1g / 142.58 g
Calcium	232.5mg / 1000 mg
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 A	1767.5µg / 800 µg
Vitamin E	4.7mg / 14 mg
Carbohydrate	7.5g / 237.63 g
Iron	7mg / 15 mg

Onion

1 × Piece (170 g)

170 g

Potatoes

3 × Piece (75 g)

225 g

Cod, fresh, fillets without skin

1 × Portion (100 g)

100 g

olive oil

1 × Teaspoon (5 g)

5 g

Garlic

2 × Tooth (5 g)

10 g

Lemon juice

1 × Teaspoon (3 g)

3 g

Parsley, leaves

1 × Teaspoon (3 g)

3 g

Chives

1 × Teaspoon (2 g)

2 g

Nutmeg

1 × Pinch (0.2 g)

0.2 g

Cumin

1 × Teaspoon (3 g)

3 g

Dill fresh or dried

1 × Teaspoon (2 g)

2 g

Salt, white

1 × Pinch (0.1 g)

0.1 g

Black pepper

1 × Pinch (0.1 g)

0.1 g

Protein	0.011g / 95.05 g
Fiber	0.0265g / 30 g
Glicemyc Index	0.001µg µg
Fat	0.0033g / 142.58 g
Carbohydrate	0.0648g / 237.63 g

Papaya, ripe, raw

1 × Piece (300 g)

300 g

Protein	16.5g / 95.05 g
Cholesterol	50mg mg
Zinc	0.46mg / 10 mg
Phosphorus	145mg / 700 mg
Ascorbic acid - Vitamin C	1mg / 110 mg
Fatty monounsaturated	0.02g g
Fatty saturated	0.06g g
Fatty polyunsaturated	0.12g g
Magnesium	25mg / 350 mg
Manganese	0.01mg / 2.3 mg
Copper	0.06mg / 1.5 mg
Potassium	364mg / 4000 mg
Sodium	89mg / 1500 mg
Fat	0.3g / 142.58 g
Calcium	7mg / 1000 mg
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 A	6µg / 800 µg
Vitamin D	1µg / 100 µg
Vitamin E	0.44mg / 14 mg
Iron	0.6mg / 15 mg

Protein	0.5931g / 95.05 g
Fiber	1.14g / 30 g
Zinc	0.165mg / 10 mg
Phosphorus	17.04mg / 700 mg
Ascorbic acid - Vitamin C	0.63mg / 110 mg
Fatty monounsaturated	0.2136g g
Fatty saturated	0.0186g g
Fatty polyunsaturated	0.0981g g
Magnesium	7.74mg / 350 mg
Potassium	40.53mg / 4000 mg
Sodium	0.51mg / 1500 mg
Tiamin	0.0114mg / 1.2 mg
Fat	0.4377g / 142.58 g
Calcium	20.67mg / 1000 mg
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 A	10.89µg / 800 µg
Vitamin E	0.075mg / 14 mg
Carbohydrate	1.497g / 237.63 g
Iron	0.4869mg / 15 mg

Protein	1.5g / 95.05 g
Chlorine	18mg / 2300 mg
Sugar	28.5g / 50 g
Zinc	0.3mg / 10 mg
Phosphorus	27mg / 700 mg
Iodine	0.3µg / 150 µg
Carotene Beta	507µg µg
Ascorbic acid - Vitamin C	203.4mg / 110 mg
Magnesium	51mg / 350 mg
Natron	42mg / 1500 mg
Selenium	2.7µg / 70 µg
Fat	0.3g / 142.58 g
Calcium	63mg / 1000 mg
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
Vitamin A	111µg / 800 µg
Vitamin A - A RE	225µg / 850 µg
Water	263.7g g
Carbohydrate	28.5g / 237.63 g
Iron	0.6mg / 15 mg

Protein	32.7g / 95.05 g
Fiber	14.92g / 30 g
Chlorine	18mg / 2300 mg
Cholesterol	50mg mg
Sugar	28.5g / 50 g
Zinc	4.07mg / 10 mg
Phosphorus	443.62mg / 700 mg
Glicemyc Index	0.05µg µg
Iodine	0.3µg / 150 µg
Carotene Beta	507µg µg
Ascorbic acid - Vitamin C	420.86mg / 110 mg
Fatty monounsaturated	3.9g g
Fatty saturated	1.19g g
Fatty polyunsaturated	1.83g g
Magnesium	287.89mg / 350 mg
Manganese	1.44mg / 2.3 mg
Copper	0.79mg / 1.5 mg
Natron	42mg / 1500 mg
Potassium	2380.74mg / 4000 mg
Sucrose	4.99g g
Selenium	2.7µg / 70 µg
Sodium	222.59mg / 1500 mg
Tiamin	0.01mg / 1.2 mg
Fat	8.1g / 142.58 g
Calcium	389.38mg / 1000 mg
Vitamin B1 (Thiamin)	0.69mg / 1.1 mg
Vitamin B12 (Cobalamin)	1µg / 4 µg
Vitamin B2 (Riboflavin)	0.78mg / 1.4 mg
Vitamin B3 (Niacin - pp)	8.55mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.48mg / 5 mg
Vitamin B6 (Pyridoxine)	1.95mg / 1.6 mg
Vitamin B9 (Folic acid)	565.56µg / 300 µg
Vitamin B9 (Folate)	53.4µg / 300 µg
Vitamin K	660µg / 70 µg
Vitamin A	1946.67µg / 800 µg
Vitamin A - A RE	225µg / 850 µg
Vitamin D	1µg / 100 µg
Vitamin E	6.26mg / 14 mg
Water	263.7g g
Carbohydrate	99.55g / 237.63 g
Iron	11.34mg / 15 mg

Protein	2.38g / 95.05 g
Fiber	2.89g / 30 g
Zinc	0.408mg / 10 mg
Phosphorus	23.8mg / 700 mg
Ascorbic acid - Vitamin C	10.2mg / 110 mg
Fatty monounsaturated	0.068g g
Fatty saturated	0.187g g
Fatty polyunsaturated	0.289g g
Magnesium	13.6mg / 350 mg
Manganese	0.289mg / 2.3 mg
Copper	0.102mg / 1.5 mg
Potassium	205.7mg / 4000 mg
Sucrose	3.74g g
Sodium	10.2mg / 1500 mg
Fat	0.68g / 142.58 g
Calcium	42.5mg / 1000 mg
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 A	3.4µg / 800 µg
Vitamin E	0.204mg / 14 mg
Carbohydrate	11.73g / 237.63 g
Iron	0.85mg / 15 mg

Protein	4.275g / 95.05 g
Fiber	3.6g / 30 g
Zinc	0.7875mg / 10 mg
Phosphorus	137.25mg / 700 mg
Ascorbic acid - Vitamin C	24.75mg / 110 mg
Fatty saturated	0.0225g g
Fatty polyunsaturated	0.135g g
Magnesium	51.75mg / 350 mg
Manganese	0.405mg / 2.3 mg
Copper	0.315mg / 1.5 mg
Potassium	1104.75mg / 4000 mg
Sucrose	0.675g g
Sodium	15.75mg / 1500 mg
Fat	0.225g / 142.58 g
Calcium	9mg / 1000 mg
Vitamin B1 (Thiamin)	0.2025mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.09mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.15mg / 15 mg
Vitamin B6 (Pyridoxine)	0.7425mg / 1.6 mg
Vitamin B9 (Folic acid)	33.75µg / 300 µg
Vitamin A	2.25µg / 800 µg
Vitamin E	0.1125mg / 14 mg
Carbohydrate	46.125g / 237.63 g
Iron	1.35mg / 15 mg

Zinc	0.003mg / 10 mg
Phosphorus	0.05mg / 700 mg
Glicemyc Index	0.05µg µg
Fatty monounsaturated	3.506g g
Fatty saturated	0.743g g
Fatty polyunsaturated	0.5305g g
Copper	0.0035mg / 1.5 mg
Sodium	0.05mg / 1500 mg
Fat	4.98g / 142.58 g
Vitamin E	0.5975mg / 14 mg
Carbohydrate	0.01g / 237.63 g
Iron	0.02mg / 15 mg

Protein	0.64g / 95.05 g
Fiber	0.41g / 30 g
Zinc	0.1mg / 10 mg
Phosphorus	15.3mg / 700 mg
Ascorbic acid - Vitamin C	3.1mg / 110 mg
Fatty monounsaturated	0.001g g
Fatty saturated	0.009g g
Fatty polyunsaturated	0.025g g
Magnesium	2.5mg / 350 mg
Manganese	0.046mg / 2.3 mg
Copper	0.026mg / 1.5 mg
Potassium	40mg / 4000 mg
Sucrose	0.06g g
Sodium	1.7mg / 1500 mg
Fat	0.05g / 142.58 g
Calcium	4.1mg / 1000 mg
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
Carbohydrate	3.26g / 237.63 g
Iron	0.17mg / 15 mg

Protein	0.024g / 95.05 g
Fiber	0.06g / 30 g
Zinc	0.0024mg / 10 mg
Phosphorus	0.66mg / 700 mg
Ascorbic acid - Vitamin C	1.5mg / 110 mg
Fatty monounsaturated	0.0003g g
Fatty saturated	0.0012g g
Fatty polyunsaturated	0.0024g g
Magnesium	0.27mg / 350 mg
Manganese	0.0012mg / 2.3 mg
Copper	0.006mg / 1.5 mg
Potassium	3.75mg / 4000 mg
Sucrose	0.009g g
Sodium	0.15mg / 1500 mg
Fat	0.009g / 142.58 g
Calcium	1.2mg / 1000 mg
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 A	0.03µg / 800 µg
Vitamin E	0.0057mg / 14 mg
Carbohydrate	0.285g / 237.63 g
Iron	0.018mg / 15 mg

Protein	0.132g / 95.05 g
Fiber	0.126g / 30 g
Zinc	0.0294mg / 10 mg
Phosphorus	2.52mg / 700 mg
Ascorbic acid - Vitamin C	5.331mg / 110 mg
Fatty monounsaturated	0.0003g g
Fatty saturated	0.0012g g
Fatty polyunsaturated	0.0057g g
Magnesium	2.07mg / 350 mg
Manganese	0.0126mg / 2.3 mg
Copper	0.0183mg / 1.5 mg
Potassium	20.85mg / 4000 mg
Sucrose	0.003g g
Sodium	1.17mg / 1500 mg
Fat	0.012g / 142.58 g
Calcium	5.79mg / 1000 mg
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 A	27.06µg / 800 µg
Vitamin E	0.0948mg / 14 mg
Carbohydrate	0.27g / 237.63 g
Iron	0.15mg / 15 mg

Protein	0.082g / 95.05 g
Fiber	0.05g / 30 g
Zinc	0.0102mg / 10 mg
Phosphorus	1.04mg / 700 mg
Ascorbic acid - Vitamin C	0.82mg / 110 mg
Fatty monounsaturated	0.0004g g
Fatty saturated	0.0022g g
Fatty polyunsaturated	0.0102g g
Magnesium	0.52mg / 350 mg
Manganese	0.0106mg / 2.3 mg
Copper	0.0014mg / 1.5 mg
Potassium	5.04mg / 4000 mg
Sucrose	0.004g g
Sodium	0.04mg / 1500 mg
Fat	0.016g / 142.58 g
Calcium	1.94mg / 1000 mg
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 A	11.34µg / 800 µg
Vitamin E	0.032mg / 14 mg
Carbohydrate	0.078g / 237.63 g
Iron	0.026mg / 15 mg

Protein	0.0117g / 95.05 g
Fiber	0.0416g / 30 g
Zinc	0.0043mg / 10 mg
Phosphorus	0.426mg / 700 mg
Glicemyc Index	0.002µg µg
Ascorbic acid - Vitamin C	0.006mg / 110 mg
Fatty monounsaturated	0.0064g g
Fatty saturated	0.0519g g
Fatty polyunsaturated	0.0007g g
Magnesium	0.366mg / 350 mg
Potassium	0.7mg / 4000 mg
Sodium	0.032mg / 1500 mg
Fat	0.0726g / 142.58 g
Calcium	0.368mg / 1000 mg
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
Vitamin A	0.204µg / 800 µg
Carbohydrate	0.0986g / 237.63 g
Iron	0.0061mg / 15 mg

Protein	0.056g / 95.05 g
Fiber	0.066g / 30 g
Zinc	0.052mg / 10 mg
Phosphorus	1.02mg / 700 mg
Ascorbic acid - Vitamin C	0.62mg / 110 mg
Fatty monounsaturated	0.002g g
Fatty saturated	0.002g g
Fatty polyunsaturated	0.004g g
Magnesium	0.28mg / 350 mg
Manganese	0.01mg / 2.3 mg
Copper	0.0024mg / 1.5 mg
Potassium	7.92mg / 4000 mg
Sucrose	0.002g g
Sodium	0.14mg / 1500 mg
Fat	0.008g / 142.58 g
Calcium	1.28mg / 1000 mg
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 A	7µg / 800 µg
Vitamin E	0.004mg / 14 mg
Carbohydrate	0.122g / 237.63 g
Iron	0.054mg / 15 mg

Zinc	0.0001mg / 10 mg
Phosphorus	0.008mg / 700 mg
Glicemyc Index	0.001µg µg
Magnesium	0.29mg / 350 mg
Manganese	0.0001mg / 2.3 mg
Copper	0.0002mg / 1.5 mg
Sodium	38.85mg / 1500 mg
Calcium	0.029mg / 1000 mg
Iron	0.0002mg / 15 mg