Kob, Tomato & Olive Bake
30 min200 °C
One dish, bright Mediterranean flavours, almost no washing up.
Method
- 1
Heat the oven to 200 °C.
- 2
Toss tomatoes, onion and olives with oil in a dish and roast 10 minutes.10 min
- 3
Nestle the kob on top, season and bake 10–12 minutes until it flakes.
- 4
Scatter with basil and serve.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 3 gSugar: 5 gSodium: 302 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: fresh basil, salt, 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
- cherry tomatoes, halved: 100.0 g -> USDA SR Legacy fdc 170457 (Tomatoes, red, ripe, raw, year round average)
- olives: 26.4 g -> USDA SR Legacy fdc 169094 (Olives, ripe, canned); assumed USDA 1 large olive = 4.4 g; q=6 olives
- red onion, sliced: 55.0 g -> USDA SR Legacy fdc 170000 (Onions, raw) - ANALOGUE for red onion (no separate red-onion SR Legacy entry); medium onion reference weight 110 g x q=0.5
- olive oil: 13.5 g -> USDA SR Legacy fdc 171413 (Oil, olive, salad or cooking); USDA portion 1 tbsp = 13.5 g