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Fish Greek-style
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Fish Greek-style

Fish
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
~
Portion
2
Cena (Lidl)
$7.88
Koszt / porcja
$3.94
Number of ingredients needed for preparation
14
Calories
847
Contains 423 calories per portion.
423 kcal
Protein/Portion
49g
Fat/Portion
8g
Carbs/Portion
38g
Fiber/Portion
~

Ingredients

Fresh Cod Fillets, Skinless

Fresh Cod Fillets, Skinless

#Fresh
500 Gram (500 Gram) • 364 kcal • $6.40
Fish Anisakis Iodine Vitamin B12 (Cobalamin)
B: 82.5g
T: 1.5g
W: 5g
364 kcal
Water

Water

#Healthy Beverages
1 Cup (1 Cup (250 g)) • 43 kcal • $0.43
B: 2.5g
T: 2.5g
W: 2.5g
43 kcal
Onion

Onion

#Onion
2 Piece (2 Piece (220 g)) • 93 kcal • $0.30
Onion
B: 2.4g
T: 0.2g
W: 20.5g
93 kcal
Carrot

Carrot

#Carrots #Carrot
3 Piece (3 Piece (180 g)) • 74 kcal • $0.15
Carrot
B: 1.8g
T: 0.4g
W: 15.7g
74 kcal
Celeriac

Celeriac

#Nutrition
80 Gram (80 Gram) • 32 kcal • $0.14
Celery
B: 1.3g
T: 0.2g
W: 6.2g
32 kcal
Parsley Root

Parsley Root

#Parsley
1 Piece (1 Piece (80 g)) • 46 kcal • $0.13
Parsley Celery Mugwort-Celery-Spice Syndrome
B: 2.1g
T: 0.4g
W: 8.4g
46 kcal
Tomato Concentrate 30%

Tomato Concentrate 30%

#Tomato-based
3 Tablespoon (3 Tablespoon (75 g)) • 77 kcal • $0.19
Tomato Salicylates Histamine
B: 4.2g
T: 1.1g
W: 12.5g
77 kcal
Leek

Leek

#Leek
50 Gram (50 Gram) • 18 kcal • $0.09
Onion
B: 1.1g
T: 0.2g
W: 2.9g
18 kcal
Cold-Pressed Rapeseed Oil

Cold-Pressed Rapeseed Oil

#Rapeseed Oil
1 Tablespoon (1 Tablespoon (10 g)) • 91 kcal • $0.02
Rapeseed
B: 0.1g
T: 10g
W: 0.1g
91 kcal
Allspice

Allspice

#Spices And Herbs
4 Piece (4 Piece (1 g)) • 4 kcal • $0.02
Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.7g
4 kcal
Bay Leaf

Bay Leaf

#Nutrition
2 Piece (2 Piece (1 g)) • 5 kcal • $0.01
Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.8g
5 kcal
White Salt

White Salt

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

Black Pepper

1 Gram (1 Gram) • 3 kcal
Black Pepper
B: 0.1g
T: 0g
W: 0.6g
3 kcal
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet
1 Gram (1 Gram) • 0 kcal
Paprika
B: 0g
T: 0g
W: 0.1g
0 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
16%

This recipe covers 16% of your daily calorie requirement.

Recipe: 423 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Rybę bardzo dokładnie osusz na ręczniku papierowym. Natrzyj ją solą i pieprzem. Na patelni rozsmaruj łyżeczkę oleju. Gdy patelnia mocno się nagrzeje, kładź filety - smaż po minucie na jedną stronę. Filety przełóż do naczynia żaroodpornego i wstaw do piekarnika nagrzanego do 180stopni piecz przez 15min. W tym czasie zetrzyj na grubych oczkach marchew, pietruszkę i seler. Cebulę posiekaj w kostkę, pora w plastry - podsmaż je na łyżeczce oleju rzepakowego. Do cebuli dodaj starte warzywa oraz ziele angielskie i liśćie laurowe. Duś wszystko przez chwilę następnie rozmieszaj koncentrat z wodą lub bulionem i dodaj do warzyw. Całość duś przez 10-15min dopraw do smaku. Uduszone warzywa wyłóż na upieczoną rybę. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutritional Profile & Bioactivity

Nutrients

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

Macronutrient Distribution 1 porcja
847 kcal
Protein
98.3g
Fat
16.7g
Carbs
75.8g
Fish Greek-style
Bio-Analysis Recipe

Fish Greek-style

847 kcal B: 98.3g T: 16.7g W: 75.8g
Glycemic Load
IG 65 ŁG 49
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 116 nutrients organized by category and RDA coverage.
Contains allergens 15
Fish Anisakis Iodine Vitamin B12 (Cobalamin) Onion Carrot Celery Parsley Mugwort-Celery-Spice Syndrome Tomato Salicylates Histamine Rapeseed Black Pepper Paprika
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
65 min • Glucose: ~143.8 mg/dL • Insulin: 109.3 µIU/mL
70 90 120 140 160 140 mg/dL ~143.8 mg/dL (65m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
49.3 / serving
Net carbohydrates: 67.5g
Glycemic Index IG
65 / 100
Peak glucose concentration
~143.8 mg/dL
Estimated peak time: 65 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 8.3g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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