Fennel and orange stuffed kob on the braai

4 servings Preparation: 15 mins, Cooking: 30 mins By Food24
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Ingredients (14)

1 kabeljou
1 kabeljou
1 fennel — medium bulb, sliced
1 fennel — medium bulb, sliced
1 orange
1 orange
1 lemon
1 lemon
20 g fresh dill
20 g fresh chives
50 ml fresh chillies — 573
30 g butter
salt and freshly ground black pepper
tin foil
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Tap for ingredients

Method:

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 and 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.

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.

Recipe reprinted with permission of ADSA and Nutrition Confidence.
 
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