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Potato and salmon casserole
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Potato and salmon casserole

Żywność i napoje na bazie roślin Żywność na bazie roślin Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Baked Casserole Salmon
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
60 min
Number of portions
1
Cena (Lidl)
$1.34
Cost of one portion
$1.34
Number of ingredients needed for preparation
12
Total calories
912
Calories per 1 portion
912 kcal
Amount of protein per portion
54g
Amount of fat per portion
47g
Amount of carbohydrates per portion
68g
Amount of fiber per portion
~

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Ingredients

Ingredients

Frozen Spinach

Frozen Spinach

#Spinach
80 Gram (80 Gram) • 19 kcal • $0.14
Oxalates Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
B: 1.8g
T: 0.3g
W: 2.2g
19 kcal
Potatoes

Potatoes

#Potatoes
3 Piece (3 Piece (225 g)) • 177 kcal • $0.21
Potato
B: 4.3g
T: 0.2g
W: 39.4g
177 kcal
Onion

Onion

#Onion
1 Piece (1 Piece (170 g)) • 73 kcal • $0.15
Onion
B: 1.9g
T: 0.2g
W: 15.8g
73 kcal
Garlic

Garlic

#Chickpea
1 Tooth (1 Tooth (5 g)) • 8 kcal • $0.01
Garlic
B: 0.3g
T: 0g
W: 1.6g
8 kcal
Butter

Butter

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.05
Milk Lactose
B: 0g
T: 4.1g
W: 0g
37 kcal
Salmon Fillet

Salmon Fillet

#Salmon #Fillet
1 Portion (1 Portion (200 g)) • 418 kcal • $0.50
Fish Iodine Anisakis Vitamin B12 (Cobalamin)
B: 44g
T: 26g
W: 2g
418 kcal
White Wine

White Wine

#White Wine
40 Mililiter (40 Mililiter (40 g)) • 4 kcal • $0.07
Sulphites Alcohol Histamine Yeast
B: 0g
T: 0.4g
W: 0.2g
4 kcal
Crème Fraîche

Crème Fraîche

#Cream
1.5 Tablespoon (1.5 Tablespoon (37.5 g)) • 109 kcal • $0.14
Milk
B: 0.9g
T: 11.3g
W: 0.9g
109 kcal
Breadcrumbs

Breadcrumbs

#Bun
1 Tablespoon (1 Tablespoon (8 g)) • 30 kcal • $0.02
Wheat Gluten Sulphites
B: 0.8g
T: 0.2g
W: 6.2g
30 kcal
Butter for the Mold

Butter for the Mold

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.05
Milk Lactose Mold
B: 0g
T: 4.1g
W: 0g
37 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage

35%

This recipe covers 35% of your daily calorie requirement.

Recipe: 912 kcal • Your requirement: 2638 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Potato and salmon casserole

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

Cheapest Aldi
1,22 € / 1 portion
Select supermarket chain
Cost of one portion ( 1 portion ) 1,22 €
100 kcal 0,13 €
20 g protein 0,45 €
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
1,22 € 1,22 € 2,44 € 4,88 €
Lidl +1%
1,23 € 1,23 € 2,46 € 4,92 €
Tesco +10%
1,34 € 1,34 € 2,68 € 5,36 €
Carrefour +13%
1,38 € 1,38 € 2,76 € 5,52 €
SPAR +16%
1,42 € 1,42 € 2,84 € 5,68 €

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Recipe preparation steps

1

Place the leaf spinach in a fine sieve and let it thaw at room temperature.

2

Meanwhile, peel and wash the potatoes, and slice or grate them thinly.

Place the potato slices in a greased baking dish and season generously with salt.

Then bake in a preheated oven (200°C/180°C fan) for about 20 minutes.

3

Peel and finely dice the onion and garlic.

Heat the butter in a saucepan and sauté the onion and garlic for about 4 minutes, stirring occasionally, until translucent.


Rinse the salmon, pat dry, and season with salt and pepper.

Stir the white wine and crème fraîche into the onion and garlic mixture.


Season generously with salt and pepper.


Lightly squeeze the spinach dry and spread it evenly over the potatoes along with the salmon.

Pour the sauce over the top and sprinkle with breadcrumbs.

4

Bake in a preheated oven (200°C/180°C fan-assisted oven) for about 30 minutes.

Remove the casserole from the oven and serve.


Tip: If you like it a little spicier, mix about 2 tablespoons of grated Parmesan cheese into the breadcrumbs.

Contains allergens 25
Meat Sulphites Rapeseed Mustard Oxalates Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Potato Onion Garlic Milk Lactose Fish Iodine Anisakis Vitamin B12 (Cobalamin) Sulphites Alcohol Histamine Yeast Wheat Gluten Mold Black Pepper

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Macronutrient Distribution 1 portion
912 kcal
Protein
54.2g
Fat
46.8g
Carbs
68.5g
Potato and salmon casserole
Bio-Analysis Recipe

Potato and salmon casserole

912 kcal B: 54.2g T: 46.8g W: 68.5g
Glycemic Load
IG 65 ŁG 45
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 97 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

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 109 mg/dL 126 mg/dL 131 mg/dL 123 mg/dL 110 mg/dL 99 mg/dL 90 mg/dL 86 mg/dL 131 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 35.9) may trigger a pronounced glucose peak (~131 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
35.9 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
131
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (54.2 g), fat (46.8 g), and dietary fiber (13.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 55.3 g
Simple sugars: 12.7 g Slowing fiber: 13.2 g
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