Geelbek Braai with Garlic & Herbs
25 minmedium coals
Firm, sweet geelbek holds together beautifully on the grid.
Method
- 1
Mix garlic, oil and herbs. Rub over the fish.
- 2
Braai skin-side down on medium coals about 6 minutes.6 min
- 3
Flip and cook 3–4 minutes more (about 10 minutes per 2.5 cm).
- 4
Finish with lemon.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 0 gSugar: 0 gSodium: 114 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: none.
Calculation sources
- geelbek fillet, skin on: 200.0 g -> USDA SR Legacy fdc 174192 (Fish, croaker, Atlantic, raw) - ANALOGUE for kob/geelbek (Argyrosomus spp. not in SR Legacy; Atlantic croaker, same family Sciaenidae); raw weight basis
- garlic: 3.0 g -> USDA SR Legacy fdc 169230 (Garlic, raw); USDA portion 1 clove = 3 g
- olive oil: 13.5 g -> USDA SR Legacy fdc 171413 (Oil, olive, salad or cooking); USDA portion 1 tbsp = 13.5 g
- chopped herbs (parsley, thyme): 1.3 g -> USDA SR Legacy fdc 170416 (Parsley, fresh); 1 tsp chopped assumed ~1.3 g (1/3 of tbsp reference)
- lemon: 15.0 g -> USDA SR Legacy fdc 167747 (Lemon juice, raw) used as proxy for squeezed/sliced lemon wedge contribution; assumed juice yield ~30 g per whole lemon x q=0.5. Zest nutrient contribution not separately captured (negligible mass).