Sustainable Hake & Salmon in our white bean bechamel with spinach, walnuts and topped with a delicious sweet potato mash
This meal contains no gluten, however it is made in a kitchen that handles gluten-containing ingredients.
| sustainable fish | |
| 1 person | 400g |
| 2 people | 800g |
| cooking | microwave / oven |
Golden vegetable mix (28%) [Sweet potatoes (76%) Butternut squash (21%), Olive Oil, Carrots, Salt], White Bean Bechamel (23%) [Cannellini beans (75%), Water, Oat milk, Onions, Cassava flour, Olive Oil, Linseeds, Miso (Soya), Salt, Ground nutmeg], Spinach (13%), Wild salmon (10%) (Fish), Hake (9%) (Fish), Onion sofrito (8%) [Onions, Leeks, Celery, Fennel, Olive Oil, Mushrooms brown, Garlic, Parsley], Oat milk, Mushroom sofrito [Mushrooms brown, Olive oil], Quinoa (0.7%), Tapioca, Walnuts (0.8%) (Tree nuts), Parsley, Wakame seaweed, Lemon zest, Salt, Chives
For allergens, including cereals containing gluten, please see ingredients in bold.
Although we do our very best to take out all the bones, some may remain.
| Typical Values | per 100g | per serving (400g) |
|---|---|---|
| energy (kJ) | 565 | 2258 |
| energy (kcal) | 135 | 540 |
| fat (g) | 5.6 | 22 |
| of which saturates (g) | 0.9 | 3.4 |
| carbohydrates (g) | 13 | 52 |
| of which sugars | 3 | 12 |
| fibre (g) | 3.3 | 13 |
| protein (g) | 6.5 | 26 |
| salt (g) | 0.41 | 1.6 |
| vitamin A (ret eq.) (mcg) | 391 | 1564 |
| 49% of RI | 196% of RI | |
| vitamin D (mcg) | 0.87 | 3.48 |
| 17% of RI | 68% of RI | |
| vitamin K (mcg) | 111 | 444 |
| 148% of RI | 592% of RI | |
| vitamin B12 (mcg) | 0.66 | 2.64 |
| 27% of RI | 108% of RI | |
| potassium (mg) | 386 | 1544 |
| 19% of RI | 76% of RI | |
| phosphorus (mg) | 107 | 428 |
| 15% of RI | 60% of RI | |
| iodine (mcg) | 65 | 260 |
| 44% of RI | 176% of RI | |
| manganese (mg) | 0.34 | 1.4 |
| 17% of RI | 68% of RI |
RI = Reference Intake
SOURCE OF FIBRE
HIGH IN PROTEIN
HIGH IN VITAMIN A
SOURCE OF VITAMIN D
HIGH IN VITAMIN K
SOURCE OF VITAMIN B12
SOURCE OF MANGANESE
SOURCE OF PHOSPHORUS
SOURCE OF POTASSIUM
HIGH IN IODINE
Microwave
1 Person
MICROWAVE |800W | 10 mins. Remove sleeve and pierce film. Cook for 4.5 mins. Remove film and cook for a further 5.5 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
MICROWAVE |800W | 16.5 mins. Remove sleeve and pierce film. Cook for 6.5 mins. Remove film and cook for a further 10 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person: OVEN | Gas mark 4 | 195°C/175°C Fan | 60 mins. Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray. Rest for 3 mins, check piping hot & enjoy!
2 People: OVEN | Gas mark 4 | 195°C/175°C Fan | 60 mins. Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray. Rest for 3 mins, check piping hot & enjoy!
Thid meal is not suitable for cooking from defrosted.
Contains fish, soya, celery, tree nuts.
This meal contains no gluten, however it is made in a kitchen that handles gluten-containing ingredients.
Get in touch if you’d like to know more.
We use tree nuts in almost all our meals.
Please Note: The details above are correct as of 10th Feb 2021 but as we are constantly improving our recipes it is essential to check the label on the packaging.
This meal is not suitable for anyone with an onion allergy. Whilst this meal does not contain onions, we do infuse our extra virgin olive oil with onions (which are strained out of the oil before we use it in cooking)
Keep frozen below -18C and do not refreeze if defrosted.
