Pan-Fried Lemon & Herb Hake with Mash

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€12.95
Shelf Life
7
Product Ranking
25, 69, 111, 162, 253
Energy kcal
134.22769|599.9978
Energy kj
559.72949|2501.99081
Protein
8.03011|35.89458
Carbohydrates
12.53083|56.01282
Total Sugars
1.71087|7.64758
Water
451.13726
Fat
5.77599|25.81869
Saturated Fat
2.79452|12.4915
Omega 3
0.0718|0.32093
Aoac
2.09113|9.34734
Nitrogen
5.82883
Thiamin
0.1612|0.72054
Iron
0.81263|3.63244
Copper
0.08678|0.3879
Chloride
278.82865|1246.36406
Manganese
0.19281|0.86186
Selenium
0.58565|2.61783
Iodine
4.49907|20.11086
Salt
0.39426|1.76233
Potassium
452.53521|2022.83238
Calcium
56.67448|253.33492
Magnesium
27.01741|120.76781
Phosphorus
114.749|512.92804
Glucose
2.97121
Galactose
0.03829
Fructose
2.98043
Maltose
0
Lactose
0.92473
Retinol
49.09354|219.44811
Retinol Equivalent
89.41057|399.66525
Carotene
241.39314|1079.02736
Riboflavin
0.05781|0.25842
Niacin
0.394|1.76117
Niacin Equivalent
1.07151|4.78967
Tryptophan
1.63116|7.29128
Folate
32.09854|143.48048
Pantothenate
0.41619|1.86038
Alcohol
0
Starch
47.00172
Oligosaccharide
1.12105
Cholesterol
17.02334|76.09432
Zinc
0.58174|2.60038
Sodium
157.70268|704.93097
Sucrose
0.79063
Biotin
1.29028|5.76756
Spice Level
0
Vitamin B6
0.12909|0.57705
Vitamin B12
0.11476|0.51297
Vitamin C
29.71021|132.80466
Vitamin D
0.04868|0.21761
Vitamin E
0.54299|2.42718
Vitamin K1
48.15878|215.26973
Sale Date To
2025-12-31
Sale Date From
2021-01-01
Food Tags 1
mustard,milk,fish,
Any Allergies
Gluten
Any Allergies
Suphites
Any Allergies
Peanuts
Any Allergies
Eggs
Any Allergies
Crustaceans
Any Allergies
Lupin
Any Allergies
Tree Nuts
Any Allergies
Molluscs
Any Allergies
Celery
Any Allergies
Sesame
Any Allergies
Soya
High In Source Of Other
Protein
Low In Moderate
Cholesterol
Low In Moderate
Carbs
High In Source Of Minerals
Potassium
High In Source Of Minerals
Chloride
High In Source Of Minerals
Phosphorus
High In Source Of Vitamins
Vitamin K
High In Source Of Vitamins
Vitamin C
Ready To Eat Heat
Ready to Heat
Calories
600 kCal Dinner
Food Tags 2
contains_dairy,contains_onions,contains_garlic,contains_potato,contains_seafood,
Food Tags 3
not_vegan,not_vegetarian,not_ketogenic,not_kosher,
Food Tags 4
none
Food Tags 5
none
Food Tags 6
none
Food Tags 7
none
Food Tags 8
none
Food Tags 9
contains_fish,
FoodTagsProductPage
Omnivore,Pescatarian,Paleo,Halal,Pregnancy,Breast Feeding,Diabetic,Coeliac,High Protein,
Calories
Calories
KCAL
600
PRO
8.03011|35.89458
CHO
12.53083|56.01282
FAT
5.77599|25.81869

Macro Energy Split

Pan-Fried Lemon & Herb Hake with Mash
  • Spice Level Spice Level
    Spice Level
Adding to basket… The item has been added
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Per 100g Per Portion
Minerals Per Portion DRV % (Male) DRV % (Female) DRV % (Pregnancy) DRV % (Lactation)
Potassium (mg) 0 0 0 0 0
Chloride (mg) 0 0 0 0 0
Sodium (mg) 0 0 0 0 0
Calcium (mg) 0 0 0 0 0
Phosphorus (mg) 0 0 0 0 0
Magnesium (mg) 0 0 0 0 0
Iron (mg) 0 0 0 0 0
Zinc (mg) 0 0 0 0 0
Copper (mg) 0 0 0 0 0
Manganese (mg) 0 0 0 0 0
Iodine (ug) 0 0 0 0 0
Selenium (mg) 0 0 0 0 0
Vitamins Per Portion DRV % (Male) DRV % (Female) DRV % (Pregnancy) DRV % (Lactation)
Vitamin A (ug) 0 0 0 0 0
Thiamin B1 (mg) 0 0 0 0 0
Riboflavin B2 (mg) 0 0 0 0 0
Niacin B3 (mg) 0 0 0 0 0
Pantothenate B5 (mg) 0 0 0 0 0
Biotin B7 (ug) 0 0 0 0 0
Folate B9 (ug) 0 0 0 0 0
Vitamin B12 (ug) 0 0 0 0 0
Vitamin C (mg) 0 0 0 0 0
Vitamin D (ug) 0 0 0 0 0
Vitamin E (mg) 0 0 0 0 0
Vitamin K (ug) 0 0 0 0 0

Our Pan-fried Lemon & Herb Hake with Mash is a tasty light dish which uses lemon, herbs and Italian cheese to give the white fish a lift! Served with a side of broccoli, this dish is packed full of nutrients and is the perfect pre sport meal or as a delicious, nutritious dinner.


Hake is a white fish packed with so many essential nutrients. It is rich in protein and omega 3 fatty acids, playing an important role in heart health. It is also packed with tons of other vitamins and minerals like iodine and selenium which are nutrients with important roles in the nervous system, brain function, the immune system and metabolism.

Broccoli is one of the most nutrient dense vegetables out there. Broccoli stands out as being one of the most concentrated sources of Vitamin C of all the vegetables, making it a powerful antioxidant that has the ability to scavenge harmful free radicals in the body. It is packed with soluble fibre which is important for a healthy digestive system as well as helping to lower cholesterol.

Ingredients

Potatoes (43%), Broccoli (18%), Hake (16%), Single Cream (3%), Onions (3%), Lemon (Juice/Zest) (3%), Skimmed Milk (2%), Butter Salted (2%), Vegetarian Hard Cheese (2%), Fresh Parsley (2%), Spring Onion (1%), Dijon Mustard (1%), Olive Oil (1%), Tarragon (1%), Fresh Garlic (1%), Black Pepper, Salt, Chives

Allergens
Mustard, Milk, Fish
Cautions
GourmetFuel does not operate an allergy free environment., While all care has been taken, some bones may remain.

Storing Instructions

Keep refrigerated under 5 degrees Celsius at all times and consume by the date shown. Suitable for freezing before use by date shown. Consume within 3 months from date of freezing.

Cooking Instructions

Microwave
Gently pierce film once. Heat in a microwave (900w) for 4-5 mins or until piping hot. Use extreme caution when hot.
Oven
Preheat oven at 150 degrees celsius (Fan Assisted) or Gas Mark 3. Do not pierce film. Place in centre of oven for 15 - 20 mins or until piping hot. Use extreme caution when hot.

Nutrition Benefit
High in ProteinProtein contributes to the maintenance of normal bones and muscle mass. Protein contributes to a growth in muscle mass.

Mineral Benefits
Source of PotassiumPotassium contributes to normal functioning of the nervous system. Potassium also contributes to normal muscle function and the maintenance of normal blood pressure.

Source of ChlorideChloride contributes to normal digestion by production of hydrochloric acid in the stomach.

Source of PhosphorusPhosphorus contributes to the maintenance of normal bones and teeth. Phosphorus contributes to normal energy-yielding metabolism.

Vitamin Benefits
Source of Pantothenic AcidPantothenic acid contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue and normal mental performance.

Source of FolateFolate contributes to maternal tissue growth during pregnancy and normal homocysteine metabolism, normal function of the immune system and reduction of tiredness and fatigue.

Source of Vitamin CVitamin C contributes to normal functioning of the nervous system, the normal function of the immune system and the protection of cells from oxidative stress. Vitamin C contributes to normal collagen formation for the normal function of blood vessels, bones, gums, skin and teeth. Vitamin C contributes to the reduction of tiredness and fatigue and increases iron absorption.

Source of Vitamin KVitamin K contributes to normal blood clotting and the maintenance of normal bones.

Our Pan-Fried Lemon & Herb Hake is served with a side of broccoli and mash. Why not add a squeeze of lemon juice and some tartare sauce!

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