Compliments Naturally Simple Frozen Wild Sole Fillets 400 g

Compliments

Cooking instructions Pan fry 1 Prep for best results, cook from defrosted. Season fish as desired. Preheat a lightly greased, non-stick fry pan over medium heat. 2 Cook place fish in the pan and 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 Conventional oven 1 Prep for best results, cook from defrosted. Season fish as desired. Preheat oven to 220℃ (425ºF). 2 Cook place fish on a foil- lined baking sheet on the middle rack of the oven. Cook for 6-9 minutes or until cooked through. If cooking from frozen, cook for an additional 4-6 minutes. 3 Serve Individual appliances vary; these are guidelines only

Keep frozen

Defrosting instructions Remove desired amount of fish from packaging and place on a plate. Cover and 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 142 g

Calories 90	% Daily Value
Fat 2.5 g
Saturated 0.5 g	3 %
+ Trans
Polyunsaturated
Omega6
Omega3
Monounsaturated
Carbohydrate
Fibre
Sugars
SugarAlcohols
Protein 18 g
Cholesterol 65 mg
Sodium 420 mg	18 %
Potassium 225 mg	7 %
Calcium
Iron

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