Meals
Stovetop & Microwave, Raw protein
650 calories per portion
8 minutes
(Gluten free, soy free, mediterranean, high protein, high fibre, pescatarian)
Pan seared cod in a garlic and caper butter with cherry tomatoes, served on a bed of garlic mash and seasonal vegetables.
Stovetop & Microwave, Raw protein
8 minutes
650 calories per portion
Serves 2
(Gluten free, soy free, mediterranean diet, high protein, high fibre, pescatarian)
How to cook:
- Season & pan fry defrosted cod & tomatoes in 1 tbsp of oil on a high heat. (4 mins per side add caper butter for last 2 minutes and finish with Squeeze of 1/2 lemon.
- Microwave pot of garlic mash for 2 minutes. (Lid on loosely)
- Season tray of veggies and add tbsp of oil and sprinkling of water. Microwave with mash for additional 2 - 3 mins until piping hot
- Plate mash & veggies top with cod, capers and tomatoes and any liquid left in pan over the top.
Ingredients list: Cod (long line caught, wild Alaskan, MSC certified), Potatoes, Tomato, Lemon, Butter, yellow squash, Broccoli rabe, Brussels sprouts, raw, Cream, Cheddar cheese, Garlic, Capers, Parsley, Salt, Thyme.
Allergens: Fish, Milk
Nutritional information per portion
Cals 650, Fat 38g, Sat Fat 19g, Protein 40g, Fibre 6g, Carbohydrates 37g , Total Sugars 4g, sodium 570mg
Stove Top, Raw protein
610 calories per person
8 minutes
Mediterranean, Pescatarian, Dairy free, High in Protein Suitable for home freezingTo maximise freshness put the raw salmon straight into the freezer on arrival. Defrost when needed in a couple of minutes in the microwave.
Stove Top, Raw protein
8 minutes
Shelf-life: Day of delivery plus 5 days
610 calories per person
Serves 2
Mediterranean, Pescatarian, Dairy free, High in Protein
Suitable for home freezing
To maximise freshness put the raw salmon straight into the freezer on arrival. Defrost when needed in a couple of minutes in the microwave.
For best results stovetop
- Season & fry salmon in tbsp of oil 3-4 minutes per side or to your liking. Add 1/2 soy, honey & ginger dressing for last min.
- Season and add tbsp of water to tray of veggies & rice. Microwave for 4-5 mins. (Alternatively you can steam or pan fry the vegetables)
- Serve salmon on top of rice and veggies and finish with rest of soy, honey & ginger dressing.
Microwave Instructions
- Season and place salmon in microwaveable container with 1/2 the soy, honey & ginger dressing.
- Add tbsp of water and season tray of veggies & rice. Microwave both tray and salmon for 6-7 mins until pipping hot and salmon cooked.
- Serve salmon on top of rice and veggies and finish with rest of soy, honey & ginger dressing.
Cooking tips
For best results use a non-stick frying pan for the salmon stovetop instructions.
Our salmon fillets are hand-cut so cooking times may vary due to thickness. Cook salmon to your liking using the below temperatures as a guide; Pink 125F, medium 135F, well done 145F
Bone warning: All our fish is filleted and deboned, however sometimes a bone can be missed. We apologise if you are the unlucky one who finds a bone.
Salmon (Faroe Islands farmed), Napa Cabbage, Brown rice, Broccoli, Baby Bok Choy, Honey, Ginger, Soy sauce, Lime juice, Sesame oil, Sunflower oil, Red chilli, Garlic, Salt
Allergens: Gluten, Fish, Sesame, Soy
Calories 610, Fat 23, Saturated fat 3.5g, Carbohydrates 59g, Total sugars 16g, Protein 42g, Fibre 4g, Sodium 1080mg
Stove top, Raw protein
740 calories per person
6 minutes
Carb conscious, Mediterranean, Pescatarian, Dairy free, High in Protein, High in Fibre Tuna & soy, ginger & sesame dressing suitable for freezing. To maximize freshness put the tuna straight into the freezer on arrival. Defrost overnight in the refrigerator or in a couple of minutes in the microwave.
Sesame coated Yellow fin tuna with a miso ginger marinade served with avocado & fresh vegetable slaw. All dressed with a soy, ginger & sesame dressing.
Stove top, Raw protein
6 minutes
Shelf-life: Day of delivery plus 5 days
740 calories per person
Serves 2
Carb conscious, Mediterranean, Pescatarian, Dairy free, High in Protein, High in Fibre
Tuna & soy, ginger & sesame dressing suitable for freezing.
To maximize freshness put the tuna straight into the freezer on arrival. Defrost overnight in the refrigerator or in a couple of minutes in the microwave.
1. Evenly coat tuna in miso marinade &then sesame seeds on both sides.
2. Fry Tuna in 1 tbsp of oil on a medium heat for 2-3 minutes on each side (or until your liking)
3. Slice avocado, serve sliced tuna on Asian salad, finish with the soy, honey ginger dressing
Cooking tips:
- For best results use a non-stick frying pan.
- Our tuna fillets are hand-cut so cooking times may vary due to thickness. Cook to your liking using the below temperature guide: Rare (like photo) 90F, pink: 125F, medium: 135F, well done: 145F
Bone warning: All our fish is deboned, however sometimes a bone can be missed. We apologies if you are the unlucky one who finds a bone.
Tuna (Yellowfin, Wild line caught from North & South USA), Avocado, White cabbage, Red cabbage, Edamame, Sugar snap peas, Carrot, Honey, Radish, Ginger, Sesame oil, Lime juice, Soy sauce, White sesame seeds, Black sesame seeds, Olive oil, Scallion, Miso paste, Red chilli, Cilantro, Garlic, Shaoxing rice wine.
Fish, Gluten, Sesame, Soy
Calories 740, Fat 42g, Saturated fat 7, Carbohydrates 40g, Total sugars 19g, Protein 51g, Fibre 13g, Sodium 900mg
Oven, Raw protein
580 calories per portion
193 cals per taco.
10 minute
Pescatarian, High protein, High Fibre Mahi mahi is suitable for Freezing.Dairy free without pot of chive mayo.
Ready to oven bake Mahi mahi fillets in Mexican spiced breadcrumbs, with chive mayo & shredded cabbage in soft corn & flour blend tortillas. Finished with homemade pickled vegetables & mango.
Oven, Raw protein
10 minutes
Shelf-life: Day of delivery plus 4 days
580 calories per portion
193 cals per taco.
Serves 2
Pescatarian diet, High protein, High Fibre
Mahi mahi is suitable for Freezing.
Dairy free without pot of chive mayo.
- Preheat oven to 400°F. Slice each Mahi mahi piece into 3 long strips. Season, coat in oil, then taco spice mix. Place on baking tray on parchment paper.
- Wrap all 6 tortillas in 1 foil parcel. Bake fish & tortillas for 8-10 mins or until fish cooked.
- Assemble tacos: chive mayo, cabbage, mahi mahi, mango salsa & vegetable pickle
Bone warning: All our fish is filleted and deboned, however some bones can be missed. We apologize, if you are the unlucky one who finds a bone.
Mahi Mahi (long line caught, wild Alaskan MSC certified), Corn & Flour tortillas (Water, Enriched Wheat Flour, Corn Masa Flour, Sunflower Oil, Water, Sorbic Acid, Baking Powder) White cabbage, Mango, Vinegar, cider, Reduced Fat Mayonnaise (water, soybean oil, modified food starch, sugar, distilled vinegar, salt, whole eggs, egg yolks, lemon juice concentrate, sorbic acid, natural flavor, paprika extract, vitamin E), Yoghurt, Sugar light brown, Panko breadcrumbs (enriched wheat flour, yeast, salt sugar), Sugar, Carrot, Red cabbage, Radish, Red Onion whole, Smoked paprika, Chives, raw, Red chili, Extra virgin olive oil, Salt, Garlic powder, Coriander ground, Cumin, Onion powder, Chipotle powder, Black pepper, Coriander seeds, Cumin seeds, Fennel seeds
Allergens: Egg, Fish, Gluten, Milk, soy
Calories 580, Fat 11g, Sat fats 2g, Carbohydrates 85g, Total sugars 31g, Protein 39g, Fibre 8g, Sodium 920mg
Stove Top, Raw protein
470 calories per person
8 minutes
Carb conscious, Mediterranean, Paleo, Pescatarian, Gluten Free, Soy Free, Dairy free, High in Protein Suitable for home freezingTo maximize freshness put the raw salmon straight into the freezer on arrival. Defrost overnight in the refrigerator or in a couple of minutes in the microwave.
Salmon with seasonal vegetables, vine ripened cherry tomatoes and lemon salsa verde
Stove Top, Raw protein
8 minutes
Shelf-life: Day of delivery plus 5 days
470 Calories per person
Serves 2
Carb conscious, Mediterranean, Paleo, Pescatarian, Gluten Free, Soy Free, Dairy free, High in Protein
Suitable for home freezing
To maximize freshness put the raw salmon straight into the freezer on arrival. Defrost overnight in the refrigerator or in a couple of minutes in the microwave.
For best results stovetop
- Bring salsa verde to room temp. Season salmon fry in tbsp of oil on medium heat. 3-4 minutes each side.
- Add tbsp of water to tray of veggies, microwave for 2-3 minutes. (Alternatively steam over a pot of boiling water or pan fry on the stove top.)
- Serve with salsa verde
Microwave instructions
- Bring salsa verde to room temp.
- Place Veggies in large microwaveable container, top with salmon and season. Plastic wrap and microwave for 4-5 minutes until pipping hot.
- Serve with salsa verde.
Cooking tips:
- For best results use a non-stick frying pan for the salmon stovetop instructions.
- Our salmon fillets are hand-cut & cooking times may vary due to thickness. Cook to your liking using the below temperature guide: Pink: 125F, medium: 135, well done: 145F
Bone warning: All our fish is deboned, however sometimes a bone can be missed. We apologise if you are the lucky one who finds a bone.
Salmon (Faroe Islands farmed), Tomato, Yellow squash, Zucchini, Asparagus, Extra virgin olive oil, Olive oil, Capers, Gherkins, Cilantro, Parsley, Basil, Agave syrup, Garlic, Mint, Dijon mustard, White wine vinegar, Lemon, Salt, Black pepper
Allergens: Fish
Contains mustard
Calories 470, Fat 30g, Saturated fat 4.5g, Carbohydrates 12g, Total sugars 7g, Protein 39g, Fibre 4g, Sodium 410mg
Stovetop, microwave, raw protein
510 calories per person
10 minute
Soy free, Mediterranean Diet, Pescatarian, High fibreTo maximize freshness put the cod straight into the freezer on arrival. Defrost overnight in the fridge or when needed in a couple of minutes in the microwave.
Cod fillet in a tomato and saffron sauce with fennel, red pepper and collard greens finished with garlic butter.
Stovetop, microwave, raw protein
10 minutes
510 Calories per person
Serves 2
Soy free, Mediterranean Diet, Pescatarian diet, High fibre
To maximize freshness put the cod straight into the freezer on arrival. Defrost overnight in the fridge or when needed in a couple of minutes in the microwave.
To maximize freshness put the cod straight into the freezer on arrival. Defrost overnight in the fridge or when needed in a couple of minutes in the microwave.
Stovetop
1. Season cod. Fry in tbsp of oil. (4 mins, medium heat)
2. Turn cod, add tomatoes, cook for 4 mins and finish with garlic butter.
3. Place bouillabaisse and veggies in microwaveable container. Microwave for 6 mins until pipping hot.
4. Plate veggies and sauce and top with cod. (Pour any juices from pan on top)
Microwave
1. Season cod. Place bouillabaisse, veggies & tomatoes in microwaveable container and top with cod and plastic wrap.
2. Microwave for 6 mins.
3. Add garlic butter and microwave for 30 more seconds or until everything is pipping hot.
Cooking tip
- For best results when stovetop cooking, use a non-stick frying pan to prevent cod fillets from sticking.
- Our cod fillets are hand-cut so cooking time may vary. You can check your cod is cooked by ensuring it reaches 145F.
Bone warning: All our fish is deboned, however sometimes a bone can be missed. We apologize if you are the lucky one who finds a bone.
Cod (long line caught, wild Alaskan, MSC certified), Tomatoes, Onion, Fennel, bulb, raw, Red pepper, Tomato, Carrot, Butter, White wine, Collards, raw, Tomato puree, Celery, raw, Garlic, Olive Canola oil blend, Water, Seafood base (Seafood (Lobster, clam, shrimp, crab), salt, palm oil, sugar, celery salt, corn starch, butter, onion powder, yeast extract, clam juice, citric acid, dehydrated clam broth, paprika), Slow roast tomato paste, Lemon juice, Sugar, Salt, Parsley, Fennel seeds, Smoked paprika, Basil, Lemon zest, Bay leaf whole, Black pepper, Thyme, dried, Saffron
Allergens: Crustaceans, Gluten Fish, Milk
Contains celery
Nutritional information per portion
Cals 510, Fat 30g, Sat Fat 14g, Protein 35g, Fibre 6g, Carbohydrates 22g, Total Sugars 11g, sodium 900mg,
Oven or Stove top, Raw protein
480 calories per person
8 minutes
Mediterranean, Gluten Free, Soya Free, High in proteinSuitable for home freezingTo maximize freshness put the raw salmon straight into the freezer on arrival. Defrost when needed in a couple of minutes in the microwave.
Pesto salmon with Mediterranean roasted vegetables served with arugula & our signature shallot, sultana & red wine vinegar dressing
Oven or Stove top, Raw protein
8 minutes
Shelf-life: Day of delivery plus 5 days
480 calories per person
Serves 2
Mediterranean, Gluten Free, Soya Free, High in protein
Suitable for home freezing
To maximize freshness put the raw salmon straight into the freezer on arrival. Defrost when needed in a couple of minutes in the microwave.
For best results oven cook
- Preheat your oven to 400 F. Bring red wine vinegar & sultana dressing to room temp.
- Place Salmon and veggies onto baking tray. Season and top salmon with pesto. Bake for 12-15 mins.
- Serve salmon & veggies with arugula and dressing.
microwave
- Bring red wine vinegar & sultana dressing to room temp.
- Place Veggies in large microwaveable container, top with salmon. Season and top salmon with pesto.
- Plastic wrap and microwave for 6-7 minutes until cooked.
- Serve salmon & veggies with arugula and dressing.
Cooking tips:
- Our salmon fillets are hand-cut so cooking times may vary due to thickness. Cook to your liking using the below temperature guide: Pink: 125F, medium: 135F, well done: 145F
Bone warning: All our fish is deboned, however sometimes a bone can be missed. We apologise if you are the lucky one who finds a bone.
Salmon (Faroe Islands farmed), Tomato, Red pepper, Yellow pepper - whole, Red Onion whole, Zucchini, Arugula, Basil Pesto (extra virgin olive oil, fresh basil, parmesan cheese (pasteurized cow's milk, cheese cultures, salt, enzymes), pine nuts, garlic, sea salt.), Olive Canola oil blend, Extra virgin olive oil, Red wine vinegar, Raisins, Garlic, Honey, Shallot, Water, Dijon mustard, Lemon juice, Salt, Lemon zest, Dried Oregano, Dried Thyme, Black pepper
Allergens: Fish, Milk, Treenuts
Contains: Mustard
Calories 480, Fat 31g, Saturated Fat 5g, Carbohydrates 18g, Protein 33g, Fibre 4g, Sodium 290mg
Oven
680 calories per person
30 minute
Mediterranean, Pescatarian, High in protein, Soy freeSuitable for home freezing
A traditional creamy fish pie with salmon & smoked haddock with hidden peas & spinach topped with buttery mash potato & a cheddar cheese crumb.
Oven
30 minutes
Shelf-life: Day of delivery plus 4 days
680 calories per person
Serves 2
Mediterranean diet, Pescatarian, High in protein, Soy free
Suitable for home freezing
- Preheat oven to 425F. Remove foil from wooden tray. Place foil in oven, bake for 35-40 mins or until mash is golden brown.
- Stand for 5 minutes to firm up before serving.
- Serve between 2 plates using a fish spatula. (Add extra seasoning to your taste)
Bone warning: Our fish is filleted & deboned, however sometimes a bone can be missed. We apologize if you are the unlucky one that finds a bone.
Potatoes, Milk 2% fat, Salmon (Faroe Islands farmed), Cream, Cod (long line caught, wild Alaskan, MSC certified), Smoked haddock, Butter, Peas, Cheddar cheese, Wheat flour, Potato Flake, Seafood base (Seafood (Lobster, clam, shrimp, crab), salt, palm oil, sugar, celery salt, corn starch, butter, onion powder, yeast extract, clam juice, citric acid, natural flavor, dehydrated clam broth, proteins, paprika), Spinach, Lemon juice, Parsley, Panko breadcrumbs (enriched wheat flour, yeast, salt sugar), Cornstarch, Salt, Black pepper
Allergens: Crustaceans, Fish, Gluten, Milk
Contains: celery
Calories 680, Fat 40g, Saturated fat 23g, Carbohydrates 45g, Total sugars 7g, Protein 35g, Fibre 4g, Sodium 950mg.
Stove Top or Microwave
610 calories per person
6 minutes
Mediterranean, Pescatarian, High proteinGluten free without croutons.Suitable for home freezing, with the exception of the croutons
Creamy cod & salmon chowder with leeks, sweetcorn, & spinach garnished with homemade sourdough croutons
Stove Top or Microwave
6 minutes
Shelf-life: Day of delivery plus 4 days
610 calories per person
Serves 2
Mediterranean, Pescatarian, High protein
Gluten free without croutons.
Suitable for home freezing, with the exception of the croutons
Stove top for best results
- Transfer 2 pots of fish chowder to a stove top pot. Bring to a simmer and cook for 5-7 mins until pipping hot. (medium heat)
- Turn off the heat, add spinach & stir to wilt
- Serve topped with croutons
Microwave instructions
- Microwave 2 pots of fish chowder for 5-6 minutes or until pipping hot. (Lid on loosely)
- Separate spinach into two bowls. Pour fish chowder on top. Stir to wilt.
- Serve topped with croutons.
Bone warning: Our fish is filleted & deboned, however sometimes a bone can be missed. We apologise if you are the unlucky one that finds a bone.
Milk 2% fat, Cod (long line caught, wild Alaskan, MSC certified), Potatoes, Salmon (Faroe Islands farmed), Onion, Leeks, Sweetcorn, Cream, White wine, Spinach, Sourdough bread (Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Whole Wheat Flour, Salt, Malted Barley Flour, Yeast.), Olive Canola oil blend, Seafood base (Seafood (Lobster, clam, shrimp, crab), salt, palm oil, sugar, celery salt, corn starch, butter, onion powder, yeast extract, clam juice, citric acid, natural flavor, clam broth, proteins, paprika), Lemon juice, Butter, Garlic, Cornstarch, Chives, raw, Salt, Rosemary, Bay leaf whole, Black pepper, Thyme, dried
Crustaceans, Fish, Gluten, Milk, Soy
Contains: Celery
Gluten free without croutons.
Calories 610g , Fat 32g, Saturated fat 13g, Carbohydrates 45g, Total sugars 12g, Protein 31g, Fibre 4g, Sodium 1130mg
Microwave, Raw protein
570 calories per person
7 minutes
High Protein, Dairy Free, Pescatarian Diet, MediterraneanTo maximize freshness put the raw cod straight into the freezer on arrival. Defrost overnight in the fridge or when needed in a couple of minutes in the microwave.
Steamed cod with a warm rice noodle salad with bok choy, red pepper and carrot in a Thai soy dressing.
Microwave, Raw protein
7 minutes
Shelf-life: Day of delivery plus 5 days
570 calories per person
Serves 2
High Protein, Dairy Free, Pescatarian Diet, Mediterranean diet
To maximize freshness put the raw cod straight into the freezer on arrival. Defrost overnight in the fridge or when needed in a couple of minutes in the microwave.
To maximise freshness put the raw cod straight into the freezer on arrival. Defrost overnight in the fridge or when needed in a couple of minutes in the microwave.
- Place cod in microwaveable container with 2 tbsp of Soy, sesame ginger marinade & ½ of the ginger, scallions and red chili. Plastic wrap.
- Microwave for 2-3 minutes until cod is cooked. (Alternatively fry cod on stove top.)
- Add tbsp of water over tray of veggies & noodles. Microwave for 3 mins.
- Serve cod on veg and noodles. Garnish with remaining soy, sesame ginger marinade, scallions, ginger and red chilies.
Cooking tip
- For best results when stovetop cooking, use a non-stick frying pan to prevent cod fillets from sticking.
- Our cod fillets are hand-cut so cooking time may vary. You can check your cod is cooked by ensuring it reaches 145F.
Bone warning: All our fish is deboned, however sometimes a bone can be missed. We apologise if you are the lucky one who finds a bone.
Spice warning (If you would prefer a less spicy dish please refrain from adding the chillies in the finishing pot)
Cod (long line caught, wild Alaskan, MSC certified), Pad Thai rice noodles, dry, Baby Bok Choy, Carrot, Red pepper, Soy sauce, Ginger, Sugar light brown, Lime juice, Sunflower oil, Scallion, Sesame oil, red chili, Garlic, Lemongrass, Sesame seeds, Chinese 5spice, Salt
Allergens: Gluten, Fish, Sesame, Soy
Calories 570, Fat 18g, Saturated fat 3.5g, Carbohydrates 64g, Total sugars 17g, Protein 39g, Fibre 4g, Sodium 1300mg