Buttered Monkfish Medallions on a Red Lentil Dal
with Ginger Tenderstem® Broccoli and Crispy Onions
You supply: Water. The figures below are for the dish cooked as instructed, so they count these rather than what arrives in the box.
How it compares
More than 58% of the 1066 meals we track.
58th percentileHigher than 65% of the 1066 meals we track.
65th percentileThis brand doesn’t publish it, so the meal sits outside this comparison.
Worth knowing
- Salt 3.52g — 59% of an adult's 6g daily maximum, in one meal.
- Saturates 26.9g — 135% of the 20g daily reference intake.
- Fibre 14.5g — 48% of the 30g daily recommendation.
- Contains fish, gluten, milk and mustard, as declared by Green Chef.
Reference intakes are published UK adult figures — a 6g daily maximum for salt, 20g for saturates and a 30g recommendation for fibre. We divide; we don’t score.
Full nutrition — as published by Green Chef, per 522g portion and per 100g
| Nutrient | Per Serving (522g) | Per 100g |
|---|---|---|
| Energy / Calories | 637 kcal | 122 kcal |
| Protein | 38 g | 7.3 g |
| Carbohydrates | 32.3 g | 6.2 g |
| of which sugars | 9.7 g | 1.9 g |
| Fat | 38.4 g | 7.4 g |
| of which saturates | 26.9 g | 5.2 g |
| Dietary Fibre | 14.5 g | 2.8 g |
| Salt | 3.52 g | 0.7 g |
| Sodium equivalent | Not published | — |
A blank means Green Chef doesn’t publish it — we never fill the gap with a zero or an estimate.
Ingredients and allergens — 13 listed, in order
Coriander, Sliced Mushrooms, Korma Curry Paste, Tomato Puree, Vegetable Stock Paste, Coconut Milk, Red Split Lentils, Tenderstem® Broccoli, Ginger Puree, Monkfish Medallions, Unsalted Butter, Crispy Onions, Water
Contains (brand-declared)
May contain traces
No separate trace allergens publishedSuitable for
The maths — protein density, cost per 100 calories and six more
Worked out from the figures the brand publishes. Click any of them to see the sum and the inputs used.
Where each number came from — 10 fields, traced to Green Chef
Where each number came from
Every figure on this page was read from Green Chef's own published pages. Below is the text we read, and where on their site we read it.
| Field | What their page said | What we stored | How we read it | Certainty |
|---|---|---|---|---|
| calories_kcal | 637kcal | 637 kcal | public api | Read as published |
| protein_g | 38g | 38 g | public api | Read as published |
| carbs_g | 32.3g | 32.3 g | public api | Read as published |
| fat_g | 38.4g | 38.4 g | public api | Read as published |
| saturated_fat_g | 26.9g | 26.9 g | public api | Read as published |
| sugars_g | 9.7g | 9.7 g | public api | Read as published |
| fibre_g | 14.5g | 14.5 g | public api | Read as published |
| salt_g | 3.52g | 3.52 g | public api | Read as published |
| serving_weight_g | 522g | 522 g | public api | Read as published |
| ingredient_list_text | Coriander, Sliced Mushrooms, Korma Curry Paste, Tomato Puree, Vegetable Stock Paste, Coconut Milk, Red Split Lentils, Tenderstem® Broccoli, Ginger Puree, Monkfish Medallions, Unsalted Butter, Crispy Onions, Water | Coriander, Sliced Mushrooms, Korma Curry Paste, Tomato Puree, Vegetable Stock Paste, Coconut Milk, Red Split Lentils, Tenderstem® Broccoli, Ginger Puree, Monkfish Medallions, Unsalted Butter, Crispy Onions, Water | public api | Read as published |
Tell me when Buttered Monkfish Medallions on a Red Lentil Dal changes
Recipes get reformulated and portions shrink without an announcement. We read this page every week anyway.
Every figure above is read from what the service publishes, and services change their pages without telling us. If something here does not match this meal as it is sold today, we would rather hear it than print it.