Compliments Naturally Simple Frozen Wild Cod Fillets 400 g

Compliments Balance Wild Cod Fillets. These skinless, boneless wild cod fillets are firms and moist with a flaky texture and a mildly sweet flavour. Marine Stewardship Council (MSC) certified sustainable fillets, and you’ll see how easy and delicious it is to add more fish to your family’s wholesome meal plan. They are preservative-free, flash-frozen and individually portioned, so you can cook them up fast. Simply defrost in the fridge overnight and you’re ready to get cooking!

Compliments Balance

Cooking instructions Pan fry 1 Prep Remove fillets from packaging and defrost by placing on a plate, covered, in the refrigerator for 6-8 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 4-6 minutes per side or until cooked through. If cooking from frozen, cook for an additional 3-5 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 8-12 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.

Wild Cod Fillets

Keep frozen

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.

per 100 g

Calories 70	% Daily Value
Fat 0.4 g
Saturated
+ Trans
Polyunsaturated
Omega6
Omega3
Monounsaturated
Carbohydrate
Fibre
Sugars
SugarAlcohols
Protein 15 g
Cholesterol 45 mg
Sodium 300 mg	13 %
Potassium
Calcium
Iron

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