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Roasted Mediterranean VegetableRoasted Mediterranean VegetableRoasted Mediterranean Vegetable
Roasted Mediterranean VegetableRoasted Mediterranean VegetableRoasted Mediterranean Vegetable

"Vibrant red in colour, with generous chunks of aubergine and courgette."

Great Taste Awards Judge

Roasted Mediterranean Vegetable Sauce Microwaveable Suitable Gluten Free Dairy Free

A wholesome, chunky tomato sauce with balsamic-roasted courgettes, peppers and aubergines.

£5.00 400g (400g)
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  • Can be cooked from frozen in the microwave, or cooked on the hob from defrost.
  • It’s bursting with flavour and qualifies as 2 of your five a day.
  • Perfect for a speedy family supper (it'll easily stretch to four, stirred through pasta).

Or see below for our Cod Loin & New Potato Recipe.

Try it with:

  • Enjoy it with pasta
  • Or top your grilled chicken or fish
  • Use as the base of a stew

Cod in a Roasted Mediterranean Sauce Recipe

Serves 4

A simple fish supper that’s super easy to make and perfect for an impromptu summer supper.

All you need is:

- 4x cod loins

- New potatoes

Method:

1. Pre-heat the oven to 200C/180C Fan/Gas 6.

2. Parboil 500g new potatoes (halving any of the larger ones).

3. Meanwhile, cook one pot of Roasted Mediterranean Sauce then pour it over the bottom of a roasting tray.

4. Place 4 cod loins on top of the sauce and arrange the parboiled potatoes around them.

5. Drizzle over some olive oil, season the fish with a little pepper and roast in the oven for 20 minutes or until the fish flakes easily and the potatoes are starting to colour.

6. Serve with a green salad or some steamed Tenderstem broccoli.

Nutrition

Typical Values Per 100g Per Portion
Energy (kJ)188 376
Energy (cal)45 90
Protein (g)1.6 3.2
Carbohydrate (g)6.9 13.8
of which: sugars (g)4.9 9.8
Fat (g)0.8 1.6
of which are saturates (g)0.1 0.2
Fibre (g)1.6 3.2
Sodium (g)0.3 0.6
Salt (g)0.75 1.5

Please Note: The details above are correct as of 5 November 2024 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).

Tomato Passata (19%), Chopped Tomatoes (19%), Courgette (9%), Carrots, Onions, Celery, Water, Mushrooms, Yellow Pepper (4%), Aubergines (4%), Tomato Puree (4%), Garlic, Mediterranean Vegetable Stock (Partially Reconstituted Vegetables (Onion, Red Bell Pepper, Artichoke, Celeriac, Potato), Tomato Puree, Salt, Sugar, Maltodextrin, Sun-Dried Tomato Paste (Sundried Tomato, Sunflower Oil, Salt, Natural Flavouring, White Wine Vinegar, Black Pepper), Olive Oil, Natural Flavouring), Rapeseed Oil, Basil, Cornflour, Salt, Parsley, Balsamic Vinegar [Sulphites] (Wine Vinegar, Concentrated Grape Must, Colour: Caramel Colour), Honey, Oregano, Sage, Black Pepper, Chilli Flakes.

Please Note: The details above are correct as of 5 November 2024 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.

Microwave:

Remove sleeve and pierce film. Place the pot on a microwaveable plate and cook on full power. @Hob Defrost in the fridge for 24hrs and eat within 4 days. Stir well and decant the pot of sauce into a saucepan. Cook over a medium/high heat for 6-9 mins, stirring frequently. Ensure piping hot, allow to rest for 1 min and use as desired.
850W
4 mins 30 secs > stir > 2 mins
Stir well and ensure piping hot. Allow to rest for 1 min and use as desired.

Defrost Instructions:

MICROWAVE FROM DEFROST: Keep refrigerated and eat within 4 days. Follow the microwave guidelines but cook for 2 mins 30 secs, stir, 2 mins.

Extra Warnings:

Steam may be released when removing film lid. Once cooked, do not reheat.

Please Note: The details above are correct as of 5 November 2024 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Allergens

Celery, Sulphites

This product has been made in a kitchen that uses nut ingredients

Please Note: The details above are correct as of 5 November 2024 but as we are constantly improving our recipes it is essential to check the label on the packaging.

"Vibrant red in colour, with generous chunks of aubergine and courgette."

Great Taste Awards Judge

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