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Cod with spinach, lemon dill and potatoes
Preparation steps
Finely chop the onions.
Cook the spinach with a little water and onion, season with freshly grated nutmeg, pepper and salt.
Boil the potatoes, cut them in half and sprinkle the cut half with cumin.
Bake the potatoes in an oven preheated to 180°C for 10 minutes.
Sprinkle the salmon with lemon juice, add dill, salt and fry in hot oil for 3 minutes on each side.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
7.25g
/ 80.61 g
|
| Fiber |
5.5g
/ 30 g
|
| Zinc |
1.75mg
/ 10 mg
|
| Phosphorus |
72.5mg
/ 700 mg
|
| Fatty monounsaturated |
0.075g
|
| Fatty saturated |
0.1g
|
| Fatty polyunsaturated |
0.6g
|
| Magnesium |
197.5mg
/ 350 mg
|
| Manganese |
0.65mg
/ 2.3 mg
|
| Copper |
0.25mg
/ 1.5 mg
|
| Potassium |
1395mg
/ 4000 mg
|
| Sucrose |
0.5g
|
| Sodium |
65mg
/ 1500 mg
|
| Fat |
1g
/ 120.92 g
|
| Calcium |
247.5mg
/ 1000 mg
|
| Vitamin A |
1767.5µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.2mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.475mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.8mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.475mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
485µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
70.25mg
/ 110 mg
|
| Vitamin E |
4.7mg
/ 14 mg
|
| Carbohydrate |
7.5g
/ 201.53 g
|
| Iron |
6.75mg
/ 15 mg
|
| Protein |
1.87g
/ 80.61 g
|
| Fiber |
2.89g
/ 30 g
|
| Sugar |
7.14g
/ 50 g
|
| Zinc |
0.408mg
/ 10 mg
|
| Phosphorus |
23.8mg
/ 700 mg
|
| Magnesium |
17mg
/ 350 mg
|
| Manganese |
0.289mg
/ 2.3 mg
|
| Copper |
0.102mg
/ 1.5 mg
|
| Potassium |
248.2mg
/ 4000 mg
|
| Sucrose |
3.74g
|
| Sodium |
6.8mg
/ 1500 mg
|
| Fat |
0.17g
/ 120.92 g
|
| Calcium |
39.1mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.085mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.034mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.17mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.17mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.204mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
32.3µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
11.9mg
/ 110 mg
|
| Vitamin E |
0.034mg
/ 14 mg
|
| Vitamin K |
0.68µg
/ 70 µg
|
| Water |
151.3ml
|
| Carbohydrate |
15.81g
/ 201.53 g
|
| Iron |
0.34mg
/ 15 mg
|
| Protein |
4.275g
/ 80.61 g
|
| Fiber |
4.95g
/ 30 g
|
| Sugar |
1.8g
/ 50 g
|
| Zinc |
0.7875mg
/ 10 mg
|
| Phosphorus |
128.25mg
/ 700 mg
|
| Magnesium |
51.75mg
/ 350 mg
|
| Manganese |
0.3375mg
/ 2.3 mg
|
| Copper |
0.315mg
/ 1.5 mg
|
| Potassium |
956.25mg
/ 4000 mg
|
| Sucrose |
0.675g
|
| Sodium |
13.5mg
/ 1500 mg
|
| Fat |
0.225g
/ 120.92 g
|
| Calcium |
24.75mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.18mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0675mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
2.475mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.7425mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
36µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
45mg
/ 110 mg
|
| Vitamin E |
0.1125mg
/ 14 mg
|
| Vitamin K |
4.5µg
/ 70 µg
|
| Water |
177.75ml
|
| Carbohydrate |
39.375g
/ 201.53 g
|
| Iron |
0.675mg
/ 15 mg
|
| Protein |
16.5g
/ 80.61 g
|
| Cholesterol |
50mg
|
| Zinc |
0.46mg
/ 10 mg
|
| Phosphorus |
145mg
/ 700 mg
|
| Fatty monounsaturated |
0.02g
|
| Fatty saturated |
0.06g
|
| Fatty polyunsaturated |
0.12g
|
| 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
/ 120.92 g
|
| Calcium |
7mg
/ 1000 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) |
2.39mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.2mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
1mg
/ 110 mg
|
| Vitamin E |
0.44mg
/ 14 mg
|
| Vitamin D |
1µg
/ 100 µg
|
| Iron |
0.6mg
/ 15 mg
|
| Zinc |
0.003mg
/ 10 mg
|
| Phosphorus |
0.05mg
/ 700 mg
|
| Fatty monounsaturated |
3.506g
|
| Fatty saturated |
0.743g
|
| Fatty polyunsaturated |
0.5305g
|
| Copper |
0.0035mg
/ 1.5 mg
|
| Sodium |
0.05mg
/ 1500 mg
|
| Fat |
4.98g
/ 120.92 g
|
| Vitamin E |
0.5975mg
/ 14 mg
|
| Carbohydrate |
0.01g
/ 201.53 g
|
| Iron |
0.02mg
/ 15 mg
|
| Protein |
0.64g
/ 80.61 g
|
| Fiber |
0.41g
/ 30 g
|
| Zinc |
0.1mg
/ 10 mg
|
| Phosphorus |
15.3mg
/ 700 mg
|
| Fatty monounsaturated |
0.001g
|
| Fatty saturated |
0.009g
|
| Fatty polyunsaturated |
0.025g
|
| Magnesium |
2.5mg
/ 350 mg
|
| Manganese |
0.167mg
/ 2.3 mg
|
| Copper |
0.026mg
/ 1.5 mg
|
| Potassium |
40mg
/ 4000 mg
|
| Sucrose |
0.06g
|
| Sodium |
1.7mg
/ 1500 mg
|
| Fat |
0.05g
/ 120.92 g
|
| Calcium |
18.1mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.02mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.011mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.07mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.059mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.123mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.3µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
3.1mg
/ 110 mg
|
| Vitamin E |
0.001mg
/ 14 mg
|
| Carbohydrate |
3.26g
/ 201.53 g
|
| Iron |
0.17mg
/ 15 mg
|
| Protein |
0.024g
/ 80.61 g
|
| Fiber |
0.06g
/ 30 g
|
| Zinc |
0.0024mg
/ 10 mg
|
| Phosphorus |
0.66mg
/ 700 mg
|
| Fatty monounsaturated |
0.0003g
|
| Fatty saturated |
0.0012g
|
| Fatty polyunsaturated |
0.0024g
|
| 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
|
| Sodium |
0.15mg
/ 1500 mg
|
| Fat |
0.009g
/ 120.92 g
|
| Calcium |
1.2mg
/ 1000 mg
|
| 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) |
0.003mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0024mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
1.5mg
/ 110 mg
|
| Vitamin E |
0.0057mg
/ 14 mg
|
| Carbohydrate |
0.285g
/ 201.53 g
|
| Iron |
0.018mg
/ 15 mg
|
| Protein |
0.132g
/ 80.61 g
|
| Fiber |
0.126g
/ 30 g
|
| Zinc |
0.0294mg
/ 10 mg
|
| Phosphorus |
2.52mg
/ 700 mg
|
| Fatty monounsaturated |
0.0003g
|
| Fatty saturated |
0.0012g
|
| Fatty polyunsaturated |
0.0057g
|
| 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
|
| Sodium |
1.17mg
/ 1500 mg
|
| Fat |
0.012g
/ 120.92 g
|
| Calcium |
5.79mg
/ 1000 mg
|
| 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) |
0.042mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0048mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
5.331mg
/ 110 mg
|
| Vitamin E |
0.0948mg
/ 14 mg
|
| Carbohydrate |
0.27g
/ 201.53 g
|
| Iron |
0.15mg
/ 15 mg
|
| Protein |
0.0667g
/ 80.61 g
|
| Fiber |
0.0505g
/ 30 g
|
| Sugar |
0.0384g
/ 50 g
|
| Zinc |
0.0121mg
/ 10 mg
|
| Phosphorus |
1.1717mg
/ 700 mg
|
| Magnesium |
0.8485mg
/ 350 mg
|
| Manganese |
0.0081mg
/ 2.3 mg
|
| Copper |
0.004mg
/ 1.5 mg
|
| Potassium |
5.9798mg
/ 4000 mg
|
| Sucrose |
0.004g
|
| Sodium |
0.0606mg
/ 1500 mg
|
| Fat |
0.0141g
/ 120.92 g
|
| Calcium |
1.8586mg
/ 1000 mg
|
| Vitamin A |
4.404µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0016mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.002mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0121mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0061mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0028mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
1.2929µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
1.1717mg
/ 110 mg
|
| Vitamin E |
0.004mg
/ 14 mg
|
| Vitamin K |
4.2828µg
/ 70 µg
|
| Water |
1.8586ml
|
| Carbohydrate |
0.0869g
/ 201.53 g
|
| Iron |
0.0323mg
/ 15 mg
|
| Protein |
0.0117g
/ 80.61 g
|
| Fiber |
0.0416g
/ 30 g
|
| Zinc |
0.0043mg
/ 10 mg
|
| Phosphorus |
0.426mg
/ 700 mg
|
| Fatty monounsaturated |
0.0064g
|
| Fatty saturated |
0.0519g
|
| Fatty polyunsaturated |
0.0007g
|
| Magnesium |
0.366mg
/ 350 mg
|
| Potassium |
0.7mg
/ 4000 mg
|
| Sodium |
0.032mg
/ 1500 mg
|
| Fat |
0.0726g
/ 120.92 g
|
| Calcium |
0.368mg
/ 1000 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) |
0.0026mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0003mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.006mg
/ 110 mg
|
| Carbohydrate |
0.0986g
/ 201.53 g
|
| Iron |
0.0061mg
/ 15 mg
|
| Protein |
0.5931g
/ 80.61 g
|
| Fiber |
1.14g
/ 30 g
|
| Zinc |
0.165mg
/ 10 mg
|
| Phosphorus |
17.04mg
/ 700 mg
|
| Fatty monounsaturated |
0.2136g
|
| Fatty saturated |
0.0186g
|
| Fatty polyunsaturated |
0.0981g
|
| Magnesium |
7.74mg
/ 350 mg
|
| Potassium |
40.53mg
/ 4000 mg
|
| Sodium |
0.51mg
/ 1500 mg
|
| Tiamin |
0.0114mg
/ 1.2 mg
|
| Fat |
0.4377g
/ 120.92 g
|
| Calcium |
20.67mg
/ 1000 mg
|
| Vitamin A |
10.89µg
/ 800 µg
|
| Vitamin B2 (Riboflavin) |
0.0111mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.108mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0108mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.63mg
/ 110 mg
|
| Vitamin E |
0.075mg
/ 14 mg
|
| Carbohydrate |
1.497g
/ 201.53 g
|
| Iron |
0.4869mg
/ 15 mg
|
| Protein |
0.056g
/ 80.61 g
|
| Fiber |
0.066g
/ 30 g
|
| Zinc |
0.052mg
/ 10 mg
|
| Phosphorus |
1.02mg
/ 700 mg
|
| Fatty monounsaturated |
0.002g
|
| Fatty saturated |
0.002g
|
| Fatty polyunsaturated |
0.004g
|
| 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
|
| Sodium |
0.14mg
/ 1500 mg
|
| Fat |
0.008g
/ 120.92 g
|
| Calcium |
1.28mg
/ 1000 mg
|
| Vitamin A |
7µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0046mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0022mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.004mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.002mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.62mg
/ 110 mg
|
| Vitamin E |
0.004mg
/ 14 mg
|
| Carbohydrate |
0.122g
/ 201.53 g
|
| Iron |
0.054mg
/ 15 mg
|
| Zinc |
0.0001mg
/ 10 mg
|
| Phosphorus |
0.008mg
/ 700 mg
|
| 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
|
| Protein |
0.011g
/ 80.61 g
|
| Fiber |
0.0265g
/ 30 g
|
| Zinc |
0.0012mg
/ 10 mg
|
| Phosphorus |
0.158mg
/ 700 mg
|
| Magnesium |
0.171mg
/ 350 mg
|
| Manganese |
0.0056mg
/ 2.3 mg
|
| Copper |
0.0013mg
/ 1.5 mg
|
| Potassium |
1.329mg
/ 4000 mg
|
| Selenium |
0.0003µg
/ 70 µg
|
| Sodium |
0.02mg
/ 1500 mg
|
| Fat |
0.0033g
/ 120.92 g
|
| Calcium |
0.443mg
/ 1000 mg
|
| Vitamin A |
0.027µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0001mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0002mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0011mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0014mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0003mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.017µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.021mg
/ 110 mg
|
| Vitamin E |
0.001mg
/ 14 mg
|
| Vitamin K |
0.164µg
/ 70 µg
|
| Carbohydrate |
0.0648g
/ 201.53 g
|
| Iron |
0.0097mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Protein |
31.43g
/ 80.61 g
|
| Fiber |
15.27g
/ 30 g
|
| Cholesterol |
50mg
|
| Sugar |
8.98g
/ 50 g
|
| Zinc |
3.77mg
/ 10 mg
|
| Phosphorus |
407.91mg
/ 700 mg
|
| Fatty monounsaturated |
3.83g
|
| Fatty saturated |
0.98g
|
| Fatty polyunsaturated |
1.39g
|
| Magnesium |
305.79mg
/ 350 mg
|
| Manganese |
1.5mg
/ 2.3 mg
|
| Copper |
0.79mg
/ 1.5 mg
|
| Potassium |
3084.51mg
/ 4000 mg
|
| Sucrose |
4.99g
|
| Selenium |
|
| Sodium |
216.98mg
/ 1500 mg
|
| Tiamin |
0.01mg
/ 1.2 mg
|
| Fat |
7.28g
/ 120.92 g
|
| Calcium |
368.09mg
/ 1000 mg
|
| Vitamin A |
1823.11µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.55mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
1µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.65mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
7.07mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.24mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
1.75mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
554.91µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
140.53mg
/ 110 mg
|
| Vitamin E |
6.06mg
/ 14 mg
|
| Vitamin K |
9.62µg
/ 70 µg
|
| Vitamin D |
1µg
/ 100 µg
|
| Water |
330.91ml
|
| Carbohydrate |
68.39g
/ 201.53 g
|
| Iron |
9.32mg
/ 15 mg
|
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