Rainbow Trout with Salsa Verde
Rainbow trout with a sauce of parsley, basil, capers, Dijon mustard and fresh lemon juice, with roasted courgettes, peppers and cherry tomatoes.
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Tell Me More
- Cooks in the oven from frozen
- Dairy free, gluten free and only 324 calories per portion
- The trout, like all our fish, comes from a supplier committed to sustainable fishing
Try it with:
- For a great summer option, serve with a fistful of rocket with a lemon dressing, and lots of warm, fresh, crusty bread
- If you love your spuds, this is delicious with minted new potatoes with a knob of butter, or roasties with a squeeze of fresh lemon juice
- Try it with lemon rice and serve with a big wedge of fresh lemon
How We Make It At Our Kitchen
- Fillets of rainbow trout are quickly blasted through the oven, as are the courgettes, cherry tomatoes, yellow peppers and red onions
- The veg is dressed with a zingy salsa verde-style sauce made with garlic, capers, anchovies, Dijon mustard, red wine vinegar and a little lemon juice
- Finally, the dish is finished with lots of parsley, basil and mint, giving it its classic bright green colour
Nutrition
| Typical Values | Per 100g | Per Portion |
|---|---|---|
| Energy (kJ) | 501 | 1,353 |
| Energy (cal) | 120 | 324 |
| Protein (g) | 8.6 | 23.2 |
| Carbohydrate (g) | 3.9 | 10.5 |
| of which: sugars (g) | 2.2 | 5.9 |
| Fat (g) | 7.5 | 20.3 |
| of which are saturates (g) | 0.8 | 2.2 |
| Fibre (g) | 1.4 | 3.8 |
| Sodium (g) | 0.32 | 0.88 |
| Salt (g) | 0.8 | 2.2 |
Please Note: The details above are correct as of 30 October 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Ingredients
AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.
We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract).
Rainbow Trout (30%) [Fish], Yellow Peppers (13%), Courgettes (12%), Cherry Tomatoes (12%), Red Onion, Rapeseed Oil, Garlic, Water, Red Wine Vinegar [Sulphites], Capers (2%), Lemon Juice (2%), Parsley, Dijon Mustard, Basil, Cornflour, Salt, Mint, Anchovies [Fish], Black Pepper.
Capers contain: Water, Capers, Salt, White Wine Vinegar. Dijon Mustard contains: Water, Mustard Seeds, Vinegar, Salt. Red Wine Vinegar contains: Red Wine Vinegar, Antioxidant: Sulphur Dioxide.
Please Note: The details above are correct as of 30 October 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Cooking/Serving Instructions
These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.
serves 1
*NOT SUITABLE FOR MICROWAVES*
OVEN COOK
FROM FROZEN
Oven:
Oven Settings
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the oven guidelines but cook for 15 mins, remove film, 10 mins.
Extra Warnings:
Although every care has been taken to remove all bones, some may remain. Steam may be released when removing film.
serves 2
*NOT SUITABLE FOR MICROWAVES*
OVEN COOK
FROM FROZEN
Oven:
Oven Settings
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the oven guidelines but cook for 20 mins, remove film, 10 mins.
Extra Warnings:
Although every care has been taken to remove all bones, some may remain. Steam may be released when removing film.
serves 4
*NOT SUITABLE FOR MICROWAVES*
OVEN COOK
FROM FROZEN
Oven:
Oven Settings
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the oven guidelines but cook for 25 mins, remove film, 10 mins.
Extra Warnings:
Although every care has been taken to remove all bones, some may remain. Steam may be released when removing film.
Please Note: The details above are correct as of 30 October 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Allergens
Fish, Mustard, Sulphites
This product has been made in a kitchen that uses nut ingredients
Please Note: The details above are correct as of 30 October 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
