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Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley
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Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley

Hypertension (DASH) Heart healthy Lunch Dinner/Supper DASH Diet Hypertension Heart Health Heart-healthy Diet Cholesterol Management
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
30 min
Number of portions
1
Cena (Lidl)
$2.16
Cost of one portion
$2.16
Number of ingredients needed for preparation
8
Total calories
586
Calories per 1 portion
586 kcal
Amount of protein per portion
35g
Amount of fat per portion
21g
Amount of carbohydrates per portion
64g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Fresh salmon fillet

Fresh salmon fillet

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
110 Gram (110 Gram) • 221 kcal • $0.28
Fish
B: 22g
T: 14.3g
W: 1.1g
221 kcal
Pearl Barley Groats

Pearl Barley Groats

#DASH Diet #Heart Health
60 Gram (60 Gram) • 210 kcal • $0.12
Barley Gluten
B: 5g
T: 1.2g
W: 44.9g
210 kcal
Broccoli

Broccoli

#Broccoli
120 Gram (120 Gram) • 44 kcal • $0.20
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates
B: 3.6g
T: 0.5g
W: 6.2g
44 kcal
Cauliflower

Cauliflower

#Cauliflower #Vegan #Vegetarian #Gluten-free #Lactose-Free
120 Gram (120 Gram) • 37 kcal • $0.20
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Cabbage
B: 2.9g
T: 0.2g
W: 6g
37 kcal
Red bell pepper

Red bell pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
70 Gram (70 Gram) • 21 kcal • $0.18
B: 0.7g
T: 0.2g
W: 4.2g
21 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Piece (1 Piece (5 g)) • 45 kcal • $1.16
Olive
B: 0.1g
T: 5g
W: 0g
45 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Tablespoon (1 Tablespoon (8 g)) • 4 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.1g
T: 0g
W: 0.8g
4 kcal
Garden Dill

Garden Dill

#Caraway #Dill
1 Tablespoon (1 Tablespoon (8 g)) • 3 kcal • $0.01
Dill Celery Mugwort-Celery-Spice Syndrome
B: 0.2g
T: 0g
W: 0.5g
3 kcal

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Supermarket Chain Price Comparator

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Supermarket Chain Price Comparator — Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley

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

Cheapest Aldi
1,97 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,97 €
100 kcal 0,34 €
20 g protein 1,14 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
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Aldi Cheapest
1,97 € 1,97 € 3,94 € 7,88 €
Lidl +1%
1,99 € 1,99 € 3,98 € 7,96 €
Tesco +10%
2,16 € 2,16 € 4,32 € 8,64 €
Carrefour +13%
2,22 € 2,22 € 4,44 € 8,88 €
SPAR +16%
2,29 € 2,29 € 4,58 € 9,16 €

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Recipe Summary & Culinary Insights

Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley – a clinical DASH diet recipe supporting healthy blood pressure and cardiovascular protection. One serving provides 564.8 kcal, 34.0 g protein, 21.6 g fat, and 71.2 g carbohydrates (GI 25.7, GL 15.7). Prep time: 30 min.

Recipe preparation steps

1
Rinse the pearl barley in a sieve and simmer in unsalted water for about 20 minutes until tender.
2
Drizzle the salmon fillet with lemon juice and black pepper. Arrange the broccoli florets, cauliflower florets, and red bell pepper chunks around it in a baking dish, drizzled with olive oil.
3
Bake in a preheated oven at 185°C for 16–18 minutes until the salmon is flaky and the vegetables are tender-crisp.
4
Serve the baked salmon and roasted vegetables over pearl barley, garnished with fresh dill.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, soluble fiber, and vascular antioxidants that support optimal blood pressure and lipid balance.

Contains allergens 24
Fish Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Olive Citrus fruits Vitamin C (Ascorbic acid) Dill Celery Barley Gluten Fish Barley Gluten Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Olive Citrus fruits Vitamin C (Ascorbic acid) Dill 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
586 kcal
Protein
34.6g
Fat
21.5g
Carbs
63.7g
Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley
Bio-Analysis Recipe

Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley

586 kcal B: 34.6g T: 21.5g W: 63.7g
Glycemic Load
IG 65 ŁG 41
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 103 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 27 µU/mL 46 µU/mL 50 µU/mL 40 µU/mL 26 µU/mL 16 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 112 mg/dL 130 mg/dL 136 mg/dL 127 mg/dL 113 mg/dL 100 mg/dL 90 mg/dL 86 mg/dL 136 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 33.5) may trigger a pronounced glucose peak (~136 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
33.5 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
136
mg/dL
P+F+Fiber buffer
1.17
🛡️ Glycemic buffering in this meal
Protein (34.6 g), fat (21.5 g), and dietary fiber (12.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 51.5 g
Simple sugars: 4.9 g Slowing fiber: 12.2 g
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