Grilled yellowtail wraps
20 minmedium heat
Fresh, protein-rich fuel after a Blouberg session. Ready-cooked grains make this quick.
Method
- 1
Shred the cabbage and carrot. Mix the yoghurt with lemon juice and fold through the slaw.
- 2
Brush a 2 cm yellowtail fillet with olive oil. Grill over medium heat for about 8 minutes in total, turning once, until opaque and flaking; target 63°C in the centre.8 min
- 3
Warm two small wraps. Fill with fish and slaw and roll tightly.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 8 gSugar: 8 gSodium: 600 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 yellowtail: 146, 23.14, 5.24, 0, 0, 0, 39 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 80 g wholemeal wraps: 310, 9, 8, 49, 7, 3, 600 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 60 g cabbage: 25, 1.28, 0.1, 5.8, 2.5, 3.2, 18 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 30 g carrot: 41, 0.93, 0.24, 9.58, 2.8, 4.74, 69 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 40 g plain yoghurt: 61, 3.47, 3.25, 4.66, 0, 4.66, 46 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 5 g olive oil: 884, 0, 100, 0, 0, 0, 2 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)