COOK

Remarkable Food For Your Freezer

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Rainbow Trout with Salsa Verde

Rainbow Trout with Salsa Verde Gluten FreeDairy Free Meals

Rainbow trout with a sauce of parsley, basil, capers, Dijon mustard and fresh lemon juice, with roasted courgettes, peppers and cherry tomatoes.

£4.75 Serves 1 (270g)
£8.50 Serves 2 (540g)
£17.00 Serves 4 (1080g)

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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 7 August 2017 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). If you’d like to find out more about our ingredients, click here

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 7 August 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Cooking Instructions

At our kitchen, we prepare food by hand using the same ingredients and techniques you would at home. We then freeze our meals at -35°C so it tastes freshly made when you cook it at home (no nasty additives or preservatives required). Most of our food can be heated from frozen (sometimes in minutes in your microwave). Check the instructions below.

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:

Preheat oven. Pierce film lid, place on a baking tray and cook in the centre of the oven. 10 mins before the end of cooking, remove the film lid.

Oven Settings

Fan 170°C, Electric 190°C, Gas Mark 5.
25 mins > remove film > 10 mins
Allow to rest for 2 mins before serving. To serve: remove the rainbow trout fillet (careful, it will be hot) and give the rest of the dish a good stir. Then spoon onto a plate and finally replace the rainbow trout back on top.

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:

Preheat oven. Pierce film lid, place on a baking tray and cook in the centre of the oven. 10 mins before the end of cooking, remove the film lid.

Oven Settings

Fan 170°C, Electric 190°C, Gas Mark 5.
35 mins > remove film > 10 mins
Allow to rest for 2 mins before serving. To serve: remove the rainbow trout fillet (careful, it will be hot) and give the rest of the dish a good stir. Then spoon onto a plate and finally replace the rainbow trout back on top.

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:

Preheat oven. Pierce film lid, place on a baking tray and cook in the centre of the oven. 10 mins before the end of cooking, remove the film lid.

Oven Settings

Fan 170°C, Electric 190°C, Gas Mark 5.
40 mins > remove film > 10min
Allow to rest for 2 mins before serving. To serve: remove the rainbow trout fillet (careful, it will be hot) and give the rest of the dish a good stir. Then spoon onto a plate and finally replace the rainbow trout back on top.

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 7 August 2017 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 7 August 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

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