High Liner Fresh Frozen Boned Sole Fillets 400 g

High Liner

Cooking Instructions - General BEFORE COOKING: REMOVE FILLETS FROM ALL PACKAGING MATERIALS. NOTE: Since appliances vary, these instructions are guidelines only. Fully cooked fish is opaque and flakes easily with a fork. TO THAW: Place unopened package in refrigerator overnight. For defrosted fillets, decrease cooking time by approx. half. DO NOT THAW in warm water or at room temperature. Microwave - From Frozen MICROWAVE OVEN (700 WATTS): 1. Place frozen fillets on a microwaveable dish. Cook on HIGH power (100%) for 1 min. 2. Cut into 4 equal portions on a cutting board. 3. Return portions to the dish, brush with butter, season as desired. 4. Cover. Cook on HIGH power (100%) for about 7 min. 5. Let stand 2 min. Oven cook - From Frozen OVEN: 1. Place frozen fillets in baking dish. Brush with butter, season as desired. 2. Bake in preheated 450°F/ 230°C oven for about 35 min. Poach - From Frozen POACH: 1. Immerse frozen fillets, chopped onion and celery in boiling water. Season as desired. 2. Cover. Simmer for about 16 min.

Sole, Water, Sodium Phospate.

Keep frozen

TO THAW: Place unopened package in refrigerator overnight. For defrosted fillets, decrease cooking time by approx. half. DO NOT THAW in warm water or at room temperature.

per 100 g

Calories 60	% Daily Value
Fat 2 g
Saturated 0.4 g	2 %
+ Trans
Polyunsaturated
Omega6
Omega3
Monounsaturated
Carbohydrate
Fibre
Sugars
SugarAlcohols
Protein 12 g
Cholesterol 40 mg
Sodium 140 mg	6 %
Potassium 150 mg	4 %
Calcium 20 mg	2 %
Iron 0.2 mg	1 %

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