Option C - Twice-Baked Crab Soufflé followed by Cod with Basil & Parmesan Mash and Provençal Veg
crab souffle with cod

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Option C - Twice-Baked Crab Soufflé followed by Cod with Basil & Parmesan Mash and Provençal Veg

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A classic starter, these delicious soufflés are served in crab shells offering a fantastic bit of theatre for your table. Expect hand-picked Cornish white and brown crab meat, in a crab bisque bechamel soufflé base, paired with uplifting lemon zest and chives. They arrive frozen and ready to pop into the oven – just add the thermidor sauce and they will lightly rise to the occasion in just 25 minutes.

This colourful dish just sings of summer with its layers of Mediterranean veg, flavourful cod and vibrant mash. Peppers, aubergine, red onion, courgette and cherry tomatoes have been skilfully prepped and cooked with just a touch of basil and seasoning, so their natural flavours can shine through. The gloriously green parmesan and creamy basil mash is the perfect savoury, umami foil to the riot of flavour and texture from the veg, but the fish is of course the star of the show. A thick, tasty, incredibly fresh fillet, hand prepared by our expert team of fishmongers here in Cornwall.

Fillets from large Cod are a real joy, and extremely versatile. It remains one of the most well-known and popular species eaten in the UK. The Cornish fishery is under some pressure currently, so we source Cod from the Shetland Islands, whilst the local fishery recovers.

You will receive:

1 x tray containing 2 x 100g crab soufflés (Frozen) 200g pouch of Themidor Sauce 2 x Crab Shells + 1 spare

2 x 160g Cod Fillets (Froz) 500g tray of Basil & Parmesan Mash 240g pouch of Provençal Vegetables

Ingredients (Allergens in UPPER CASE):

Twice Baked Cornish Crab Soufflé - CRAB (30%) (CRUSTACEA), EGG, Stock(FISH, Carrot, Onion, CELERY, Garlic, Fennel, Leek), CREAM, Parmesan CHEESE, MUSTARD (GLUTEN), Shallots, Wine (SULPHITES), Parsley, Lemon, LOBSTER (CRUSTACEA), Tomato, Peppercorns), Cayenne, Cognac (SULPHITES), Chives, Salt

Thermidor Sauce - FISH Stock (Fish Bones, Carrot, Onion, CELERY, Garlic, Fennel, Leek, Herbs), CREAM, PARMESAN CHEESE, English MUSTARD (GLUTEN), Shallots, White Wine (SULPHITES), Parsley, Lemon Juice, Pepper, Salt.

Basil & Parmesan Mash - Potato, CREAM, Parmesan CHEESE, Basil, Salt, Pepper

Provençal Vegetables - Courgette, Aubergine, Red Onion, Cherry Tomatoes, Red Pepper, Green Pepper, Yellow pepper, Vegetable Oil, Basil, Salt, Pepper

Nutritional Information:

Crab Souffle per portion:

  • Energy 84kcal / 348kj
  • Fat 5.3g
  • Saturates 2.6g
  • Carbs 3.4g
  • Sugars 1.1g
  • Protein 5.3g
  • Salt 0.32g

Cod with Basil & Parmesan Mash and Provençal Vegetables per portion:

  • Energy 569cal / 2388kj
  • Fat 23.9g
  • Saturates 11.5g
  • Carbs 38.9g
  • Sugars 5.9g
  • Protein 46.8g
  • Salt 2.35g

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Recipes & Cooking illustration

Recipes & Cooking


  • Allow the Thermidor Sauce to defrost.
  • Preheat your oven to 190C / Gas mark5
  • Remove from the packaging and place the soufflés into the shells
  • Place on a baking tray
  • Pour the sauce over the soufflé and into the shell
  • Place into the centre of the oven for 28 mins
  • Serve piping hot
  • NOT suitable for microwave cooking


  • Defrost the Cod.
  • Preheat the oven to 180C / Gas Mark 4.
  • Preheat a medium non-stick pan over a medium-high heat. Remove the Cod from the bag and pat dry with a kitchen towel if necessary.
  • Lightly oil and season the Cod. Once the pan is hot, add the Cod skin side down and cook for 7-8 minutes.
  • Flip the Cod and cook for a further minute then remove from the pan.
  • Whilst the Cod is cooking, pierce the film of the Mashed Potato several times and heat in the microwave on full power for 4 minutes.
  • Empty the sachet of vegetables onto a small baking tray and warm through in the oven for approximately 6 minutes.
Sustainability illustration

Sustainability & Provenance

There is little doubt that Cod as a species has been over-exploited across the globe, and stocks do need to be managed carefully to ensure a sustainable future. Stocks in Cornwall have been under pressure over recent years, and as such we source Cod from the Shetland Island's, to give the South West Fishery some time to recover. Read more

Customer reviews

Dear FFT, you have a new fan!

Thank you. Had two orders last week. One for me and the other was a birthday present for my cousin Pamela. She called me to tell me that the crab was the sweetest most succulent she had ever eaten! Phoned the next day to say the same about the kippers and  then sent pictures on Facebook to show the fish which she had cooked with  black butter!

Keith Brown, Essex

Top marks!

You are probably aware that I am in receipt of my fish order from you. Really impressed by the way everything was beautifully packed. Looking forward to sampling the Dressed Crab and Cocktail Claws, and of course the Provencal Fish Stew. Thank you.

Agnes Mahoney, Essex


Delighted to receive our combination box on time and it is always exciting to open it and to plan a few menus using the delicious sauces. Homemade fish pie tonight! Delighted to see that you are moving towards ready cooked meals and the crab bake was great for lunch for a single person. We will be repeating that order and I would have thought there was a big market for you in these products, particularly single portions for OAPs who want something to pop into the Aga. Freezer well stocked now!

Alan, Surrey