COOK

Remarkable Food For Your Freezer

Sea Bass with Lentils & Fennel

Sea Bass with Lentils & Fennel Dairy Free Meals

Fillet of sea bass on a bed of soft lentils, roasted yellow peppers, fennel and kale with a mustard and herb dressing.

Sea Bass with Lentils & Fennel

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Tell Me More

  • A deliciously light summer dish
  • The sea bass comes from approved fishing grounds and via a supplier that support the activities of the Marine Stewardship Council and are committed to sustainable fishing
  • The sauce is made from scratch with Dijon mustard, fennel, lemon juice and red wine vinegar

Try It With:

  • Delicious with some chargrilled asparagus
  • A simple rocket and watercress salad on the side
  • Feeling hungry? Some crusty bread and butter will be a great accompaniment

How We Make It At Our Kitchen

  • Our chefs make the dressing and prepare the vegetable mix by stir-frying fennel and red onions, before adding roasted yellow peppers and kale
  • Then they mix the veg with speckled lentils and add the dressing and fresh sea bass fillets
  • This is a fairly simple recipe, as COOK recipes go! We let the ingredients do the talking

Nutrition

Typical Values Per 100g Per Portion
Energy (kJ)558 1,730
Energy (cal)134 415
Protein (g)9.2 28.5
Carbohydrate (g)5.6 17.4
of which: sugars (g)1.9 5.9
Fat (g)7.8 24.2
of which are saturates (g)0.8 2.5
Fibre (g)2.5 7.8
Sodium (g)0.19 0.6
Salt (g)0.475 1.5

Please Note: The details above are correct as of 4 June 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). If you’d like to find out more about our ingredients, click here

Sea Bass [Fish] (28%), Dark Speckled Lentils [Wheat & Barley Gluten] (20%), Red Onions, Fennel (10%), Yellow Peppers (9%), Kale (7%), Rapeseed Oil, Red Wine Vinegar (contains: Antioxidant: Sulphur Dioxide), Garlic, Parsley, Dijon Mustard (contains: Water, Mustard Seeds, Vinegar, Salt), Lemon Juice, Salt, Ground Fennel, Black Pepper.

Please Note: The details above are correct as of 4 June 2018 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.

Oven Settings

Fan 170°C, Electric 190°C, Gas Mark 5.
45mins
Allow to rest for 2 mins before serving. To serve, lift the sea bass fillets onto a plate and stir the lentil mix well before serving.

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.

Oven Settings

Fan 170°C, Electric 190°C, Gas Mark 5.
50 mins
Allow to rest for 2 mins before serving. To serve, lift the sea bass fillets onto a plate and stir the lentil mix well before serving.

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 4 June 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.

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