Sea Mullet with Fennel, Tomato and White Beans| The Dinner Ladies

HERE'S HOW WE MAKE IT

Fennel is such an amazingly versatile vegetable - crisp and aniseedy when raw but it braises into something sweet and mellow. Here, we make a delicious vegetable base of fennel, onion, red capsicum, white wine and crushed tomato with a big flavour boost from anchovies, capers and a little dried chilli. Delicious. We add cooked white beans and roast tomatoes for some substance and then layer marinated ocean-run sea mullet fillets, which have a sweet flavour and lemon slices on top, ready to be baked at home.

INGREDIENTS

Sea mullet fillets, white beans, fennel, red capsicum, Roma tomatoes, anchovies, capers, olive oil, red onion, white wine, tomatoes crushed, sugar, salt, pepper, dried chilli flakes, lemon, water.

ALLERGENS

CONTAINS:

Fish.

MAY CONTAIN TRACES OF:

Peanuts, Tree Nuts, Gluten, Dairy, Shellfish, Sesame, Soy, Egg, Sulphites .

PLEASE NOTE:

While we make every effort to ensure dishes are free of cross-contamination, our kitchen is not allergen free.

NUTRITION

	SMALL	LARGE
ENERGY	935kJ	1869kJ
PROTEIN	9.1g	18.1g
FAT TOTAL	7.5g	14.9g
- SATURATED	1.2g	2.3g
CARBS	20.2g	40.3g
- SUGARS	10.8g	21.5g
SODIUM	740mg	1479mg

SIZES

Small:

Serves two adults

Large:

Serves four adults

GOES WITH

Sprinkle with chopped parsley and serve with roast potatoes and some wilted baby spinach or a salad.

PREP, COOK AND SERVE

Frozen product. Defrost in refrigerator. Once defrosted, cook and consume within 48 hours.

Please note: This product contains raw fish and should be fully cooked before consumption. While every effort has been made to ensure that the fish is bone and scale free, please be aware that some may remain and to exercise caution.

SMALL: Defrost fully then remove the fish from the sealed bag, and the grease-proof paper then place the fish and lemon slices on top of the fennel. Cook in a preheated 240C oven(FF) for 13 minutes or until the fish is just cooked. Allow to rest for 2 minutes before serving.

LARGE: Defrost fully then remove the fish from the sealed bag, and the grease-proof paper then place the fish and lemon slices on top of the fennel. Cook in a preheated 240C oven(FF) for 16 minutes or until the fish is just cooked. Allow to rest for 2 minutes before serving.