2 Mediterranean Chunky Fish Portions

Cooking guidelines

  • Cooking guidelines & preparation

    Our Mediterranean Tomato Fish Bake is best oven baked straight from your freezer. Ensure product is piping hot throughout before serving. All appliances vary, these are guidelines only.

  • 43 mins to oven bake in a conventional sized oven – 200°C/Fan 170°C/Gas Mark 6

    Pre-heat the oven. Remove outer packaging and film lid. Place product on a baking tray in the centre of the oven and cook for 43 minutes (fan oven 43 minutes).

  • 9 mins to microwave

    Remove outer packaging and pierce film lid. Place tray onto a microwaveable plate and cook on FULL POWER in the centre of the turntable as follows: 800W – Cook for 9 mins, stand for 1 min. 900W – Cook for 8 mins, stand for 1 min. Caution! Plate will become hot during cooking.


Alaska Pollock (48%) (Fish), Tomatoes (20%), Water, Concentrated Tomato Puree, Breadcrumb [Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin (B3), Thiamin (B1)), Maize Flour, Yeast, Wheat Gluten, Salt], Rapeseed Oil, Onion, Red Pepper, Sundried Tomato Paste [Sundried Tomatoes, Tomato Paste, Sunflower Oil, Sugar, Salt, Basil Paste (Basil, Sunflower Oil, Salt), Dried Garlic, Dried Oregano], Garlic Puree, Cornflour, Parsley, Single Cream (Milk), Basil, Sugar, Salt, Cayenne Pepper, White Pepper.

Allergy Advice! For allergens, including cereals containing gluten, see ingredients in bold. Caution! Although extra care has been taken to remove all bones, some may remain.

Nutrition information

Typical values 100g oven baked contains Each half pack oven baked contains
Energy 442kJ/105kcal 728kJ/173kcal
Fat 3.8g 6.3g
(of which saturates) 0.4g 0.6g
Carbohydrate 7.0g 11.5g
(of which sugars) 2.2g 3.6g
Fibre 1.1g 1.8g
Protein 10.2g 16.8g
Salt 0.6g 0.9g
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