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Steamed Cod with Broccoli and Buckwheat
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Steamed Cod with Broccoli and Buckwheat

Żywność i napoje na bazie roślin Żywność na bazie roślin Zboża i ziemniaki Zboża i produkty zbożowe Kasza Buckwheat Broccoli Steamed
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
20 min
Number of portions
1
Cena (Lidl)
$2.42
Cost of one portion
$2.42
Number of ingredients needed for preparation
5
Total calories
761
Calories per 1 portion
761 kcal
Amount of protein per portion
37g
Amount of fat per portion
10g
Amount of carbohydrates per portion
131g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Broccoli

Broccoli

#Broccoli
300 Gram (300 Gram) • 109 kcal • $0.51
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates
B: 9g
T: 1.2g
W: 15.6g
109 kcal
Fresh Cod Fillets, Skinless

Fresh Cod Fillets, Skinless

#Fresh #Gluten-free #Lactose-Free #High-protein #Low-carb
100 Gram (100 Gram) • 73 kcal • $1.28
Fish Anisakis Iodine Vitamin B12 (Cobalamin)
B: 16.5g
T: 0.3g
W: 1g
73 kcal
Millet Groats

Millet Groats

#Millet #Vegan #Vegetarian #Lactose-Free #Healthy
80 Gram (80 Gram) • 284 kcal • $0.16
Millet Oats
B: 8.4g
T: 2.3g
W: 57.3g
284 kcal
Lemon 2

Lemon 2

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
1 Piece (1 Piece (80 g)) • 228 kcal • $0.38
Citrus fruits Salicylates
B: 0.3g
T: 0.3g
W: 56g
228 kcal
Sesame Seeds

Sesame Seeds

#Sesame Seeds #Sesame #Seeds
1 Tablespoon (1 Tablespoon (10 g)) • 67 kcal • $0.09
Sesame
B: 2.3g
T: 6g
W: 1g
67 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Steamed Cod with Broccoli and Buckwheat

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

Cheapest Aldi
2,20 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 2,20 €
100 kcal 0,29 €
20 g protein 1,20 €
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Aldi Cheapest
2,20 € 2,20 € 4,40 € 8,80 €
Lidl +1%
2,23 € 2,23 € 4,46 € 8,92 €
Tesco +10%
2,42 € 2,42 € 4,84 € 9,68 €
Carrefour +13%
2,49 € 2,49 € 4,98 € 9,96 €
SPAR +17%
2,57 € 2,57 € 5,14 € 10,28 €

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Recipe preparation steps

1

Dorsza solimy i okładamy plastrami pokrojonej cytryny. Brokuła solimy i gotujemy na parze razem z dorszem przez ok. 20 - 25 minut. Kaszę jaglaną płuczemy pod zimną, bieżącą wodą, a następnie przelewamy wrzątkiem. Gotujemy w posolonej wodzie w proporcjach 1:2,5 (kasza:woda) przez ok. 15 minut. Podajemy na talerzu, posypane sezamem. Brokuła polewamy oliwą z oliwek.

Contains allergens 13
Rapeseed Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Fish Anisakis Iodine Vitamin B12 (Cobalamin) Millet Oats Citrus fruits Sesame

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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
761 kcal
Protein
36.5g
Fat
10.1g
Carbs
130.9g
Steamed Cod with Broccoli and Buckwheat
Bio-Analysis Recipe

Steamed Cod with Broccoli and Buckwheat

761 kcal B: 36.5g T: 10.1g W: 130.9g
Glycemic Load
IG 65 ŁG 85
High
Workout Window
60-90 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 114 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 39 µU/mL 69 µU/mL 74 µU/mL 59 µU/mL 37 µU/mL 21 µU/mL 12 µU/mL 6 µU/mL 86 mg/dL 123 mg/dL 158 mg/dL 152 mg/dL 135 mg/dL 113 mg/dL 97 mg/dL 92 mg/dL 86 mg/dL 158 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 75.9) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
75.9 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
158
mg/dL
P+F+Fiber buffer
0.52
🛡️ Glycemic buffering in this meal
Protein (36.5 g), fat (10.1 g), and dietary fiber (14.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 116.8 g
Simple sugars: 62.1 g Slowing fiber: 14.1 g
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