British landed sustainable hake in a tomato, butternut squash and butterbean Mediterranean stew topped with a red pepper & almond pesto.
This meal contains no gluten, however it is made in a kitchen that handles gluten-containing ingredients.
| sustainable fish | |
| 1 person | 420g |
| 2 people | 840g |
| cooking | microwave / oven |
Vegetable Sofrito (30%) [Tomatoes (62%), Red peppers (39%), Onions (12%), Celery, Carrots, Fennel, Extra Virgin Olive Oil, Tomato puree, Garlic, Salt, Paprika, mixed herbs, Fennel seeds], Stew Sauce (25%) [Bean Water, Pitted Kalamata Olives (6%), Tapioca flour, Capers, Oregano, Wine vinegar (Sulphites), Parsley, Lemon zest], Hake (19%) (Fish), Butter beans (10%), Red Pepper Pesto (7%) [Water (50%), Red peppers (42%), Extra Virgin Olive Oil (17%), Almonds (17%) (Tree nuts), Tomato puree, Sun dried tomatoes (Sulphites), Garlic, Black pepper], Butternut squash (6%), Curly kale (4%), Almonds (1%) (Tree nuts), Paprika, Bay leaf.
For allergens, including cereals containing gluten, please see ingredients in bold.
| Typical Values | per 100g | per serving (400g) |
|---|---|---|
| energy (kJ) | 446 | 1874 |
| energy (kcal) | 107 | 450 |
| fat (g) | 6 | 25 |
| of which saturates (g) | 0.9 | 3.9 |
| carbohydrates (g) | 5.7 | 24 |
| of which sugars | 2.5 | 10 |
| fibre (g) | 2.6 | 11 |
| protein (g) | 5.9 | 25 |
| salt (g) | 0.36 | 1.5 |
| vitamin A (ret eq.) (mcg) | 150 | 630 |
| 19% of RI | 79% of RI | |
| vitamin C (mg) | 24.3 | 104.58 |
| 30% of RI | 126% of RI | |
| vitamin E (mg) | 1.6 | 6.72 |
| 14% of RI | 58.8% of RI | |
| vitamin K (mcg) | 26.6 | 111.7 |
| 35% of RI | 147% of RI | |
| potassium (mg) | 376 | 1579.2 |
| 19% of RI | 79.8% of RI |
RI = Reference Intake
HIGH IN FIBRE
HIGH IN PROTEIN
HIGH IN VITAMIN A
SOURCE Of VITAMIN K
HIGH IN VITAMIN C
SOURCE OF POTASSIUM
Microwave
1 Person
MICROWAVE (preferred method) |800W | 9 mins. Remove sleeve and pierce film. Cook for 5 mins. Remove film and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
MICROWAVE (preferred method) |800W | 18 mins. Remove sleeve and pierce film. Cook for 10 mins. Remove film and cook for a further 8 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person: OVEN | Gas mark 4 | 195°C/175°C Fan | 55 mins. Preheat oven. Remove sleeve and pierce film. Cook for 45 mins, ideally on a flat baking tray. Remove film, stir and cook for a further 10 mins. Rest for 2 mins, check piping hot & enjoy!
2 People: OVEN | Gas mark 4 | 195°C/175°C Fan | 65 mins. Preheat oven. Remove sleeve and pierce film. Cook for 55 mins, ideally on a flat baking tray. Remove film, stir and cook for a further 10 mins. Rest for 2 mins, check piping hot & enjoy!
Thid meal is not suitable for cooking from defrosted.
Contains fish, celery, tree nuts, sulphites.
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.
