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Wild Cod Fillets

Ingredients

Wild Cod fillets

wild cod fillets

UPC CODE: 00055742505672

Nutritional Information
Per 100 g ( about 1 fillet)
Amount % Daily Value
Calories 70
Fat 0.4 g1%
Saturates 0 g
Trans 0 g
Saturated + Trans 0 g
Polyunsaturated 0.2 g
Omega 6 0 g
Omega 3 0.1 g
Mono-unsaturated 0.1 g
Cholesterol 45 mg
Sodium 300 mg13%
Carbohydrates 0 g
Fibre 0 g
Sugars 0 g
Protein 15 g
Vitamin A 0.05 RE
Vitamin C 0.00 mg
Calcium 8.00 mg
Iron 0.16 mg2%
instructions icon
Preparation instruction

Oven: 1 - PREP Defrost as indicated in Step 1 above. Season fillets with salt and pepper, if desired. Preheat oven to 220°C (425°F). 2 - COOK Place fillets on a foil-lined baking sheet on the middle rack of oven. Bake for 8-12 minutes or until cooked through. If cooking from frozen, cook for an additional 8-10 minutes. Since ovens vary in temperature, these are guidelines only. 3 - SERVE immediately.

Microwave: (1200 watts) 1 - PREP Cook from frozen. Remove packaging and place fillets in a single layer on a microwave-safe plate. 2 - COOK Cover and cook on medium for 2 minutes (1 fillet) or 3 minutes (2 fillets). Season if desired and resume cooking on medium, covered, for a further 2 minutes (1 fillet) or 3 minutes (2 fillets). Since microwave ovens vary in power, these are guidelines only. 3 - SERVE immediately.

Pan Fry: 1 - PREP Remove fillets from packaging and defrost by placing on a plate, covered, in the refrigerator for 6-8 hours. Or for a faster thaw, place fillets in a colander and rinse with cold running water for about 5 minutes and drain for 2-3 minutes. Pat fillets dry with paper towel and season with salt and pepper, if desired. 2 - COOK Place fillets in a lightly greased, non-stick fry pan over medium heat. Fry for 4-6 minutes per side or until cooked through. If cooking from frozen, cook for an additional 3-5 minutes per side. 3 - SERVE immediately.