High Liner Frozen Pan Seared Savoury Herb Breaded Cod 4 Fillets 540 g

Enjoy the quality and taste of a restaurant-inspired meal right in your own home. Delicately breaded wild caught whole cod fillets are seasoned with a familiar blend of herbs with a hint of lemon. You now have the convenience of cooking frozen fish on the stovetop, oven and barbecue. 21 grams of protein per 138 gram serving, responsibly sourced, no artificial colours, flavours or preservatives.

High Liner

Pan sauté Medium low heat 22 min Preheat non-stick fry pan without oil. Flip halfway. Oven 450°F (230°C) 20 min Flip halfway. For added crispiness broil on high for 1-2 min. Barbecue Medium heat 20 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.

Cod Fillets, Toasted Wheat Crumbs, Flour (Rice, Wheat, Soy), Water, Canola Oil, Modified Corn Starch, Seasonings (Onion, Yeast, Herbs, Spices, Garlic), Natural Flavour (Garlic, Lemon), Salt, Caramel, Sugar. Contains: Cod (Fish), Wheat, Soy.

Keep frozen

per 1 fillet (138 g)

Calories 210	% Daily Value
Fat 6 g	8 %
Saturated 0.5 g	3 %
+ Trans
Polyunsaturated 1.5 g
Omega6 0.9 g
Omega3 0.6 g
Monounsaturated  3 g
Carbohydrate 18 g
Fibre 1 g	4 %
Sugars
SugarAlcohols 0 g
Protein 21 g
Cholesterol 70 mg
Sodium 300 mg	13 %
Potassium 300 mg	9 %
Calcium 75 mg	6 %
Iron 1.25 mg	7 %

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