Lightly Salted Fish

Name: Lightly Salted Fish
Cook time: 20 min
Total time: 20 min
Yield: 1 dish
Cuisine: Russian
Ingredients: Cod; Orange; Lemon; Table salt; Dill; Black pepper

Fish fillet provides concentrated protein and a clean salty flavor. Citrus works as marinade and aroma, so the finished portion is best served in thin slices.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Cod	Cod	Ingredient quantity for Cod in g
Include ingredient: Orange	Orange	Ingredient quantity for Orange in g
Include ingredient: Lemon	Lemon	Ingredient quantity for Lemon in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Dill	Dill	Ingredient quantity for Dill in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	632
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

20
	Slice	5
	Bake in the oven	15

Macronutrients in 100 g

Proteins	14.5
Digestible proteins	13.2
Fats	0.9
Plaid	0.5
Net carbohydrates	1.5
Fructose	0.6
Calories	73 kcal
Indexes
Glycemic index	5.2
Glycemic load	0.6
Insulin index, II	21
Disease inflammatory index, DII	-0.15
Antioxidant, ORAC	436

Calories per dayGenderGrowth

Weight loss	Detention	Set
7%	5%	4%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	35353230281
B6	22221548101
B3	13151226101
C	1215134421
B4 (Choline)	1012122153
B2	7861431
B1	7861541
E	5551011

Minerals

Nutrient	% of RDA
Fructose	??????
Chlorine	8282821008221
Sodium	5656561075226
Selenium	54545099307
Flavonoids	22181731?2
Phosphorus	16161623116
Manganese	912111494
Magnesium	912102865
Iron	843751
Alpha GPC	88162484
Potassium	7981165
Quercetin	6691711
Zinc	5651011

Lipids

Nutrient	% of RDA
Cholesterol	282828111?55
DHA (Omega-3)	16162632?4
EPA (Omega-3)	661116?1

Amino acids

Nutrient	% of RDA
Tryptophan	7199992474010
Valin	436161128?20
Leucine	4259591264015
Alanine	407979198??
Lysine	3853531102613
Histidine	23323266?16
Methionine	162121441611
Threonine	15212144??
Tyrosine	14191447248
Phenylalanine	14191940248
Isoleucine	7992052

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Russian

1 kg 333 gram

Digestion time: 2 hour

Complete protein: ✔

Prepare the ingredients: fish fillet (500 g), table salt (20 g), black pepper (2 g), orange juice (60 g), lemon juice (30 g), dill (20 g).

Place the fish fillet in a dish and season it evenly with salt, black pepper, and dill.

Add the orange juice and lemon juice only as a marinade, spreading the liquid over the surface of the fish.

Cover with film and refrigerate for 24 hours, then remove the excess marinade and slice thinly.

(5)

Published: 08.06.2026

Updated: 12.06.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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