Pan-Seared Kob with Caper Butter
15 minEasy (15 min)
Golden crust, big moist flakes, and a quick brown butter with capers.
Method
- 1
Pat the kob very dry and season.
- 2
Heat oil until shimmering. Lay fish in skin-side down and press for 10 seconds.0 min
- 3
Cook 4 minutes without moving, flip and cook 2–3 minutes (about 10 minutes per 2.5 cm in total).
- 4
Add butter and capers, foam for 1 minute and spoon over the fish.1 min
- 5
Finish with lemon juice.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 0 gSugar: 0 gSodium: 299 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: salt and pepper: quantity unspecified (null) — EXCLUDED from macro totals (no gram amount given; 'salt' terms excluded per instructions as added salt is unspecified, not assumed)
Calculation sources
- kob fillet: 180.0 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
- butter: 15.0 g -> USDA SR Legacy fdc 173410 (Butter, salted)
- capers: 4.3 g -> USDA SR Legacy fdc 172238 (Capers, canned); 1 tsp ~ half of USDA 1 tbsp portion (8.6 g) = 4.3 g
- 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).
- olive oil: 13.5 g -> USDA SR Legacy fdc 171413 (Oil, olive, salad or cooking); USDA portion 1 tbsp = 13.5 g