Compliments Balance Frozen Tilapia Fillets 454 g
454g $1.54 per 100g
$6.99
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Cooking & Usage Tips
Cooking instructions
Pan fry
1 Prep remove fillets from packaging and defrost by placing on a plate, covered, in the refrigerator for 4-6 hours. Or for a faster thaw, place fillets in a colander and rinse with cold running water for about 5 minutes and drain for 2-3 minutes. Pat fillets dry with paper towel and season with salt and pepper, if desired.
2 Cook place fillets in a lightly greased, non-stick fry pan over medium heat. Fry for 2-4 minutes per side or until cooked through. If cooking from frozen, cook for an additional 2-4 minutes per side.
3 Serve immediately.
Conventional oven
1 Prep defrost as indicated in step 1 above. Season fillets with salt and pepper, if desired. Preheat oven to 220°C (425°F).
2 Cook place fillets on a foil-lined baking sheet on the middle rack of oven. Bake for 6-8 minutes or until cooked through. If cooking from frozen, cook for an additional 8-10 minutes. Since ovens vary in temperature, these are guidelines only.
3 Serve immediately.
Microwave (1200 watts)
1 Prep cook from frozen. Remove packaging and place fillets in a single layer on a microwave-safe plate.
2 Cook cover and cook on medium for 2 minutes (1 fillet) or 3 minutes (2 fillets). Season if desired and resume cooking, covered, for a further 2 minutes (1 fillet) or 3 minutes (2 fillets). Since microwave ovens vary in power, these are guidelines only.
3 Serve immediately.
Ingredients
Tilapia Fillets
Storage
Keep frozen
Preparation And Usage
Safe handling
Keep frozen until ready to use. Do not refreeze thawed product. Fish is cooked when opaque and flakes easily with a fork. Do not overcook.
Nutritional Information
per 125 g
| Calories 120 | % Daily Value |
| Fat 2 g | |
| Saturated 1 g | 5 % |
| + Trans | |
| Polyunsaturated | |
| Omega6 | |
| Omega3 | |
| Monounsaturated | |
| Carbohydrate | |
| Fibre | |
| Sugars | |
| SugarAlcohols | |
| Protein 25 g | |
| Cholesterol 65 mg | |
| Sodium 65 mg | 3 % |
| Potassium 400 mg | 12 % |
| Calcium | |
| Iron |
Disclaimer
We seek to be accurate with respect to the ingredients, nutritional information, product images and descriptions listed on our website, however, this information may change from time to time. Please always refer to the product package for the most current and accurate ingredient and nutrition information or other product information.