Co-op Atlantic Cod Fillets 360g

Product Description

MSC - Certified Sustainable Seafood MSC™, MSC-C-50587, This product comes from a fishery that has been independently certified to the MSC's standard for a well-managed and sustainable fishery. www.msc.org

Nutritional Information

Nutrition	per 100g	per fillet (approx. 90g)	Reference Intake Average adult
Energy value	320 kJ	288 kJ	8400 kJ
(kcal	75 kcal	68 kcal)	2000 kcal
Fat	0.6 g	0.5 g Low	70 g
(of which Saturates	0.2 g	0.1 g) Low	20 g
Carbohydrate	0 g	0 g	260 g
(of which Sugars	0 g	0 g) Low	90 g
Fibre	0 g	0 g
Protein	18 g	16 g	50 g
Salt	0.23 g	0.21 g Low	6 g
Reference intake of an average adult (8400kJ/2000kcal)
4 Servings

Ingredients

Cod (Fish) Water (as a protective ice glaze)

Allergy Advice

Contains Fish

Cooking Guidelines

Cooking Instructions: For best results pan fry from defrost. Cooking times may vary depending on size and thickness of the fillet. When removing foil after cooking, do so with caution as hot steam may escape.
Oven cook: 200°C, Fan 180°C, Gas 6, 25-30 mins Preheat oven. Remove all packaging. Place fish on to a piece of lightly oiled foil. Brush the top of the fillet with oil and wrap. Place on a baking tray and cook in the centre of the oven. Season as required and serve.
Shallow Fry: Medium heat 7-8 mins Preheat a little oil in a pan. Place fillet in the pan and fry on a medium heat for 7-8 minutes, turning halfway through cooking. Remove from pan and drain any excess oil. Season as required and serve.

Pack size

360 Grams

Storage

Frozen on Keep in freezer Defrost in a fridge for best results. Remove from packaging and defrost for 12 hours in a fridge. Use within 24 hours. Do not refreeze if defrosted.