Sea Bass with Lentils & Fennel
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 some of our curry pastes, which contain Citric Acid).
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/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 25 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 30 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 4 June 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
