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Wild Black Cod Fillets

Ingredients

wild black cod.

wild black cod fillets

UPC CODE: 62368210918

Nutritional Information
Per 114 g ( 1 piece)
Amount % Daily Value
Calories 220
Fat 17 g26%
Saturates 3.5 g
Trans 0.0 g
Saturated + Trans 3.5 g18%
Polyunsaturated 2.5 g
Omega 6 0.3 g
Omega 3 2 g
Mono-unsaturated 9 g
Cholesterol 55 mg18%
Sodium 65 mg3%
Potassium 410 mg12%
Carbohydrates 0 g
Fibre 0 g
Sugars 0 g
Protein 15 g
Vitamin A 106.02 RE10%
Vitamin C 0.00 mg
Calcium 39.90 mg4%
Iron 1.14 mg8%
instructions icon
Preparation instruction

Oven: Cook from thawed, Preheat oven to 190°C (375°F). Remove packaging. Place on a baking sheet lined with parchment paper for easy clean up. Cook on the middle rack for 12 to 15 minutes or until fish flakes easily when tested with a fork. Do not overcook. Since ovens vary in temperature, these are guidelines only.

Pan Fry: Cook from thawed. Heat 2 tbsp of oil over medium heat. Season fillets with salt and pepper if desired. Place in pan skin side up and cook for 3 to 5 minutes until golden brown. Turn and cook for a further 3 to 5 minutes per side or until fish flakes easily with a fork.

Other: Barbecue Place thawed fish on a pre-heated oiled grill on medium heat. Brush fillets with oil, salt and pepper if desired. Cook for 5 to 7 minutes per side or until fish flakes easily when tested with a fork.