Caught locally
Kob
Also called Kabeljou, Cob, Dusky kob, Argyrosomus
Gentle white fish with big flakes — the crowd-pleaser.
Taste
Mild and delicately sweet
Texture
Large, moist white flakes
Oiliness
Where it's caught
False Bay. Approximate fishing grounds.
What's in it
Atlantic croaker analogue (same family). No plain-cooked profile available.
Plain-cooked values unavailable; no invented conversion is applied.
Calories
104 kcal
435 kJ
Protein
18 g
Fat
3 g
Carbs
0 g
Omega-30 g
Saturated fat1 g
Cholesterol61 mg
All fats, oils and amino acids
Fats & fatty acids
Total fat3 g
Saturated1 g
Monounsaturated1 g
Polyunsaturated0 g
Cholesterol61 mg
Omega-3, reported sum0 g
EPA0 g
DHA0 g
ALANot reported
Omega-6, reported sumNot reported
Omega-9 (oleic)Not reported
Omega-6:3 ratio: Not reported
Essential amino acids
Leucine, BCAA1 g
Isoleucine, BCAA1 g
Valine, BCAA1 g
Lysine2 g
Methionine1 g
Phenylalanine1 g
Threonine1 g
Tryptophan0 g
Histidine1 g
Vitamins and minerals (% of daily need)
Vitamins
B123 µg (100%)
D1 µg (14%)
B60 mg (21%)
Niacin (B3)4 mg (26%)
Riboflavin (B2)0 mg (7%)
Thiamine (B1)0 mg (7%)
A12 µg (2%)
E1 mg (11%)
Minerals
Sodium56 mg
Potassium345 mg (17%)
Selenium37 µg (66%)
Phosphorus210 mg (30%)
Magnesium40 mg (11%)
IodineNot reported
Zinc0 mg (4%)
Iron0 mg (3%)
Calcium15 mg (2%)
%NRV: EU adult nutrient reference values. “Not reported” means the source has no verified value, not zero. Portions refer to edible weight in the selected state.
Source: USDA FoodData Central, Fish, croaker, Atlantic, raw, FDC 174192Cook it tonight
Ways to buy
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