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Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing
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Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing

Dinner/Supper Second Breakfast Salad Dishes Pescatarian High Protein Fish Spinach Tomato Salad High-protein
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
2
Cena (Lidl)
$4.07
Cost of one portion
$2.03
Number of ingredients needed for preparation
7
Total calories
567
Calories per 1 portion
283 kcal
Amount of protein per portion
27g
Amount of fat per portion
15g
Amount of carbohydrates per portion
9g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Atlantic cod fillet

Atlantic cod fillet

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
100 Gram (100 Gram) • 82 kcal • $1.28
Fish
B: 17.8g
T: 0.7g
W: 1g
82 kcal
Eggs (hard-boiled)

Eggs (hard-boiled)

#Vegetarian #Gluten-free #Lactose-Free #High-protein #Low-carb
55 Gram (55 Gram) • 77 kcal • $0.23
Egg
B: 7g
T: 5.3g
W: 0.4g
77 kcal
Mixed salad greens

Mixed salad greens

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
50 Gram (50 Gram) • 12 kcal • $0.09
B: 1.1g
T: 0.2g
W: 1.6g
12 kcal
Cherry tomatoes

Cherry tomatoes

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
75 Gram (75 Gram) • 16 kcal • $0.19
B: 0.7g
T: 0.2g
W: 3g
16 kcal
Yellow bell pepper

Yellow bell pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
50 Gram (50 Gram) • 14 kcal • $0.13
B: 0.5g
T: 0.1g
W: 2.8g
14 kcal
Olive oil and lemon juice

Olive oil and lemon juice

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
10 Gram (10 Gram) • 81 kcal • $0.12
B: 0g
T: 9g
W: 0.1g
81 kcal
Parsley Leaves 2

Parsley Leaves 2

#Parsley #Vegan #Vegetarian #Gluten-free #Lactose-Free
5 Gram (5 Gram) • 2 kcal • $0.01
Parsley Celery
B: 0.2g
T: 0.1g
W: 0.3g
2 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing

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

Cheapest Aldi
1,85 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,85 €
100 kcal 0,65 €
20 g protein 1,36 €
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
1,85 € 1,85 € 3,70 € 7,40 €
Lidl +1%
1,87 € 1,87 € 3,74 € 7,48 €
Tesco +10%
2,03 € 2,03 € 4,06 € 8,12 €
Carrefour +13%
2,09 € 2,09 € 4,18 € 8,36 €
SPAR +16%
2,15 € 2,15 € 4,30 € 8,60 €

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Recipe Summary & Culinary Insights

Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 2) delivers 279 kcal of energy, 27.2 g protein, 15.4 g fat, 8 g net carbohydrates, and 2.8 g dietary fiber (glycemic index GI 19.6, glycemic load GL 3.1).

Key culinary ingredients include: Atlantic cod fillet, Eggs (hard-boiled), Mixed salad greens, Cherry tomatoes, Yellow bell pepper, Olive oil and lemon juice, Parsley Leaves 2. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 25 minutes.

Recipe preparation steps

1
Hard-boil the eggs for about 8–9 minutes, cool them in cold water, peel, and cut into quarters.
2
Steam or bake the Atlantic cod fillet in parchment without added salt for 12–15 minutes, let cool slightly, and flake into bite-sized pieces.
3
Arrange the washed and dried mixed salad greens on two plates along with the halved cherry tomatoes and thinly sliced yellow bell pepper strips.
4
Top the vegetables with the flaked cod and hard-boiled egg wedges, drizzle with the olive oil and lemon juice dressing, sprinkle with chopped fresh parsley, and serve.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 8
Parsley Celery Fish Egg Fish Egg Parsley Celery

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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
283 kcal
Protein
27.2g
Fat
15.4g
Carbs
9g
Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing
Bio-Analysis Recipe

Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing

283 kcal B: 27.2g T: 15.4g W: 9g
Glycemic Load
IG 65 ŁG 12
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 38 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
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 10 µU/mL 13 µU/mL 14 µU/mL 12 µU/mL 10 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 91 mg/dL 95 mg/dL 96 mg/dL 94 mg/dL 91 mg/dL 89 mg/dL 87 mg/dL 86 mg/dL 96 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 3.1) promotes stable blood glucose with a gentle peak around 96 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
3.1 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)
65
Glucose peak
96
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (27.2 g), fat (15.4 g), and dietary fiber (4.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 4.7 g
Simple sugars: 0.1 g Slowing fiber: 4.3 g
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