Sustainably Farmed Kob Stuffed with Fennel & Orange

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.

RECIPE

Makes 4 portions

1 whole sustainably farmed kob

1 medium fennel bulb, sliced

1 orange

1 lemon

20 g dill

20 g chives

30 g butter

50 ml olive oil

Salt & black pepper

Tin foil

– 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

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