Compliments Frozen Pacific Wild Cod Loins 227 g

Compliments

Cooking instructions Pan fry For best results, cook from defrosted. 1 Prep defrost unopened package in the refrigerator for 6-8 hours. For a faster thaw, place loins in a colander and rinse with cold running water for about 5 minutes and drain for 2-3 minutes. Pat loins dry with paper towel. Refrigerate until ready to use. Season loins with salt and pepper, if desired. 2 Cook place loins in a well oiled, non-stick fry pan over medium heat. Fry for 2-3 minutes per side or until cooked through. If cooking from frozen, cook for an additional 2-3 minutes per side. 3 Serve immediately. Conventional oven 1 Prep defrost as indicated in step 1 above. Season loins with salt and pepper, if desired. Preheat oven to 230°C (450°F). 2 Cook place loins on a foil-lined baking sheet on the middle rack of the oven. Bake for 9-11 minutes or until cooked through. If cooking from frozen, cover baking sheet with foil and cook for an additional 4-6 minutes. Since ovens vary in temperature, these are guidelines only. 3 Serve immediately. Barbecue 1 Prep defrost as indicated in step 1 above. Heat grill to medium-high heat. Place each loin on a piece of foil and top with your choice of seasonings, flavoured butter or sauce. Seal to form a pouch. 2 Cook grill foil packages for 9-11 minutes until fully cooked. If cooking from frozen, cook for an additional 4-6 minutes. Since barbecues vary in temperature, these are guidelines only. 3 Serve immediately.

Wild Pacific Cod

Keep frozen

Defrosting instructions Remove desired amount of fish from packaging and place on a plate. Cover and defrost in the refrigerator for 4-6 hours. For a faster thaw, place fish under cold running water for about 5 minutes. Drain well and pat dry. Refrigerate until ready to use. Safe handling Keep frozen until ready to use. Do not refreeze thawed product. Fish is cooked when opaque and flakes easily with a fork and internal temperature reaches 70℃ (158ºF). Do not overcook.

per 113 g

Calories 70	% Daily Value
Fat 0.5 g
Saturated 0.1 g	1 %
+ Trans
Polyunsaturated
Omega6
Omega3
Monounsaturated
Carbohydrate
Fibre
Sugars
SugarAlcohols
Protein 17 g
Cholesterol 55 mg
Sodium 80 mg	3 %
Potassium 250 mg	7 %
Calcium
Iron

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