Smoked snoek & egg protein box
15 minHealthy
Fresh, protein-rich fuel after a Blouberg session. A chilled, bone-checked box for the beach.
Method
- 1
If starting with uncooked eggs, simmer two eggs for 10 minutes, cool and peel.10 min
- 2
Flake the ready-to-eat smoked snoek carefully, checking every piece for fine bones. Do not substitute raw snoek.
- 3
Pack with halved eggs, tomatoes and spinach. Add lemon at serving and keep the box chilled.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 2 gSugar: 4 gSodium: 2003 mg
Per person: 180 g fish before cooking (or ready-to-eat smoked fish), grains and potatoes weighed cooked. Smoked-snoek values use the saved smoked-fish analogue; smoked salmon uses smoked Chinook. Wrap and brand values vary. No extra salt or sauce included. Estimates, not laboratory analysis.
Calculation sources
- 180 g smoked-snoek: 108, 23.4, 0.93, 0, 0, 0, 1019 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 100 g egg, hard-boiled: 155, 12.58, 10.61, 1.12, 0, 1.12, 124 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 100 g cherry tomatoes: 18, 0.88, 0.2, 3.89, 1.2, 2.63, 5 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 50 g spinach: 23, 2.86, 0.39, 3.63, 2.2, 0.42, 79 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 15 g lemon juice: 22, 0.35, 0.24, 6.9, 0.3, 2.52, 1 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)