Lemongrass Trout with Coconut Lime Rice & Pak Choi
This quick fish supper is an energetic flavour sensation. Fresh, responsibly-sourced trout is flavoured with zesty lemongrass, chilli and garlic. A fluffy bed of coconut rice delivers on comfort. Sizzled sugar snaps and pak choi bring all the green goodness.
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 63% of the 576 meals we track.
63th percentileAround the middle of the 576 meals we track.
58th percentileThis brand doesn’t publish it, so the meal sits outside this comparison.
Worth knowing
- Salt 2.7g — 45% of an adult's 6g daily maximum, in one meal.
- Saturates 8g — 40% of the 20g daily reference intake.
- Fibre 7.6g — 25% 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 | 601 kcal | — |
| Protein | 38 g | — |
| Carbohydrates | 49 g | — |
| of which sugars | 4.6 g | — |
| Fat | 29 g | — |
| of which saturates | 8 g | — |
| Dietary Fibre | 7.6 g | — |
| Salt | 2.7 g | — |
| Sodium equivalent | 1080 mg | — |
A blank means Mindful Chef doesn’t publish it — we never fill the gap with a zero or an estimate.
Ingredients and allergens — 11 listed, in order
1 unwaxed lime, 1 pak choi, 2 garlic clove, 0.5 tsp chilli flakes (use half), 2 tbsp tamari, 2 trout fillets (skin on), 15g creamed coconut, 1 fresh lemongrass stalk, 80g sugar snap peas, 1 tsp black sesame seeds, 100g rice (brown)
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 | 601 calories | 601 kcal | json ld | Read as published |
| protein_g | 38g | 38 g | json ld | Read as published |
| carbs_g | 49g | 49 g | json ld | Read as published |
| fat_g | 29g | 29 g | json ld | Read as published |
| saturated_fat_g | 8.0g | 8 g | json ld | Read as published |
| sugars_g | 4.6g | 4.6 g | json ld | Read as published |
| fibre_g | 7.6g | 7.6 g | json ld | Read as published |
| salt_g | 1080mg | 2.7 g | json ld | Worked out from published values |
| sodium_mg | 1080mg | 1080 mg | json ld | Read as published |
| ingredient_list_text | 1 unwaxed lime, 1 pak choi, 2 garlic clove, 0.5 tsp chilli flakes (use half), 2 tbsp tamari, 2 trout fillets (skin on), 15g creamed coconut, 1 fresh lemongrass stalk, 80g sugar snap peas, 1 tsp black sesame seeds, 100g rice (brown) | 1 unwaxed lime, 1 pak choi, 2 garlic clove, 0.5 tsp chilli flakes (use half), 2 tbsp tamari, 2 trout fillets (skin on), 15g creamed coconut, 1 fresh lemongrass stalk, 80g sugar snap peas, 1 tsp black sesame seeds, 100g rice (brown) | json ld | Read as published |
Tell me when Lemongrass Trout with Coconut Lime Rice & Pak Choi 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.