Baked Cod, Poached Egg & Pesto Quinoa
Fresh, sustainably caught cod fillet pairs brilliantly with fresh flavours. Think fibre-rich quinoa simmered with coconut, pesto, leek and vitamin-dense spinach. Spritz of lime and sprinkle of coriander for zing. A perfectly poached egg with an ooey gooey middle to top it off.
You supply: coconut oil, salt, pepper. 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 91% of the 576 meals we track.
91th percentileHigher than 38% of the 576 meals we track.
38th percentileThis brand doesn’t publish it, so the meal sits outside this comparison.
Worth knowing
- Salt 2.2g — 37% of an adult's 6g daily maximum, in one meal.
- Saturates 7.3g — 37% of the 20g daily reference intake.
- Fibre 8.9g — 30% of the 30g daily recommendation.
- Mindful Chef declares none of the 14 UK allergens for this meal.
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 Mindful Chef
| Nutrient | Per Serving | Per 100g |
|---|---|---|
| Energy / Calories | 535 kcal | — |
| Protein | 51 g | — |
| Carbohydrates | 35 g | — |
| of which sugars | 8 g | — |
| Fat | 24 g | — |
| of which saturates | 7.3 g | — |
| Dietary Fibre | 8.9 g | — |
| Salt | 2.2 g | — |
| Sodium equivalent | 880 mg | — |
A blank means Mindful Chef doesn’t publish it — we never fill the gap with a zero or an estimate.
Ingredients and allergens — 10 listed, in order
1 handful of fresh flat-leaf parsley, 2 tbsp green pesto, 40g baby spinach, 15g creamed coconut, 1 vegetable stock cube (use half), 2 cod fillets (skin off), 80g quinoa, 1 unwaxed lemon, 1 leek, 2 egg
Contains (brand-declared)
Mindful Chef declares none of the 14 UK allergens for this mealMay 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 Mindful Chef
Where each number came from
Every figure on this page was read from Mindful 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 | 535 calories | 535 kcal | json ld | Read as published |
| protein_g | 51g | 51 g | json ld | Read as published |
| carbs_g | 35g | 35 g | json ld | Read as published |
| fat_g | 24g | 24 g | json ld | Read as published |
| saturated_fat_g | 7.3g | 7.3 g | json ld | Read as published |
| sugars_g | 8.0g | 8 g | json ld | Read as published |
| fibre_g | 8.9g | 8.9 g | json ld | Read as published |
| salt_g | 880mg | 2.2 g | json ld | Worked out from published values |
| sodium_mg | 880mg | 880 mg | json ld | Read as published |
| ingredient_list_text | 1 handful of fresh flat-leaf parsley, 2 tbsp green pesto, 40g baby spinach, 15g creamed coconut, 1 vegetable stock cube (use half), 2 cod fillets (skin off), 80g quinoa, 1 unwaxed lemon, 1 leek, 2 egg | 1 handful of fresh flat-leaf parsley, 2 tbsp green pesto, 40g baby spinach, 15g creamed coconut, 1 vegetable stock cube (use half), 2 cod fillets (skin off), 80g quinoa, 1 unwaxed lemon, 1 leek, 2 egg | json ld | Read as published |
Tell me when Baked Cod, Poached Egg & Pesto Quinoa 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 brand publishes, and brands 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.