Next up in our NutritionConfidence recipe series is a simple and tasty fish recipe from Chef, Vanessa Marx. This recipe is perfect for a gourmet meal that is also good for your health. An added bonus is that sustainably farmed kob is also good for the environment.
Our dietitians say:
There are many benefits to eating fish more often. Fish includes key micronutrients: mineral phosphorus, selenium, potassium, iodine, zinc and magnesium and vitamins B2, B12 and D.
The South African Healthy Eating Guidelines emphasise the importance of fish intake – it should be at the top of your list when choosing a protein for a meal.
The aim should be 2 – 3 portions of fish per week.
Makes 4 portions
1 whole sustainably farmed kob
1 medium fennel bulb, sliced
20 g dill
20 g chives
30 g butter
50 ml olive oil
Salt & black pepper
– stuff the belly of the fish with the sliced fennel, chives and dill
– slice half of the orange and half of the lemon
– stuff the slices of citrus into the fish
– use the remaining half of the orange and lemon for the juice, and squeeze the juice over the fish
-rub the outside of the fish with butter and drizzle with olive oil
– season with salt & pepper
– wrap the fish up in 2 layers of foil
– place on the braai over medium to low coals for about 15 minutes, then turn the fish for a further 15 minutes
– unwrap the fish from the foil, taking care to reserve the juices which you can use to dress the fish when serving.
The nutritional value serves 4:
Energy: 1459 kJ
Protein: 23.7 g
Carbohydrates: 9 g
Total fat: 22.5 g
Fibre: 4 g
Sodium: 788 mg
To download the recipe card, visit http://www.adsa.org.za/Public/Recipes.aspx