High Liner Frozen Pan Sear Sole Fillets Lightly Breaded Lemon Pepper 540 g
540g $4.07 per 100g
$21.99
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Product Information
Lightly breaded sole filets with a delicate blend of lemon and pepper.
Brand
High Liner
Cooking & Usage Tips
Pan sauté
Medium low heat
20-22 min
Preheat non-stick fry pan without oil. Flip halfway.
Oven
450°F (230°C)
18-20 min
Flip halfway. For added crispiness broil on high for 1-2 min.
Barbecue
Medium heat
14 min
Lid closed, on double layer of foil. Flip halfway.
Note: since appliances vary, these instructions are guidelines only. Fully cooked fish is opaque and flakes easily with a fork. Cook to an internal temperature of 158°F/70°C.
Cook from frozen.
Keep frozen until used - do not refreeze if thawed.
Ingredients
Sole, Flour (Wheat, Rice), Water, Canola Oil, Modified Corn Starch, Toasted Wheat Crumbs, Seasonings (Spices, Onion, Garlic, Citric Acid), Sugars (Sugar, Maltodextrin, Corn Syrup Solids, Dextrin), Salt, Natural Flavour (Garlic, Lemon), Sodium Phosphate (To Retain Moisture), Turmeric. Contains: Sole (Fish), Wheat.
Storage
Keep frozen
Nutritional Information
per 1 fillet (138 g)
| Calories 220 | % Daily Value |
| Fat 9 g | 12 % |
| Saturated 1 g | 5 % |
| + Trans | |
| Polyunsaturated 2 g | |
| Omega6 1.5 g | |
| Omega3 0.8 g | |
| Monounsaturated 5 g | |
| Carbohydrate 17 g | |
| Fibre 1 g | 4 % |
| Sugars 1 g | 1 % |
| SugarAlcohols 0 g | |
| Protein 19 g | |
| Cholesterol 45 mg | |
| Sodium 260 mg | 11 % |
| Potassium 175 mg | 5 % |
| Calcium 30 mg | 2 % |
| Iron 1 mg | 6 % |
Disclaimer
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