Preparation Instructions
Cooking Instructions
For food safety, quality, and thorough cooking, please follow the instructions below:
- Keep frozen until ready to prepare. Fish can be prepared from thawed or frozen. The preferred method is from thawed. To thaw, refrigerate in pouch overnight. To quick thaw, place pouch in cold water for 20 to 30 minutes. Cook fish immediately after thawing.
- Product is not ready to eat until fully cooked to an internal temperature of 145°F.
- Fish thickness may affect cooking time.
- Microwaving not recommended.
Conventional Oven
- Preheat oven to 375°F.
- Remove fillet(s) from pouch and place in a single layer, not touching, with flat side down, on a foil-lined baking pan with sides.
- Place baking pan on middle rack of oven.
- From thawed: Bake for 15 – 18 minutes (1 to 2 fillets).
- From frozen: Bake for 25 – 29 minutes (1 or 2 fillets).
Grill
- Spray aluminum foil lightly with cooking oil, then place on grill.
- Preheat grill to MEDIUM-HIGH (350°F – 375°F).
- Remove fillet(s) from pouch and place in a single layer, not touching, with flat side down on foil.
- From thawed: Grill for 10 – 15 minutes (1 to 2 fillets).
- From frozen: Grill for 20 – 25 minutes (1 to 2 fillets).
Stovetop
- Lightly spray or grease nonstick pan with oil. Preheat pan on low-medium heat. Remove fillet(s) from pouch, place flat side down in pan, and cover pan.
- From thawed: Sauté for 10 – 11 minutes (1 or 2 fillets).
- From frozen: Sauté for 14 – 15 minutes (1 or 2 fillets).
Helpful Cooking Tips For Perfect Fish
- For bolder flavor, pour all the marinade in the pouch over the fillet before cooking.
- Fish thickness may affect cooking time. Thoroughly cooked fish will flake with a fork.
Nutrition Facts
| Serving size |
1 Fillet 5 oz. (140g)
|
Amounts per serving
| |
% Daily Value |
| Total Fat |
15g |
19% |
| Saturated Fat |
1.5g |
8% |
| Trans Fat |
0g |
|
| Cholesterol |
45mg |
15% |
| Sodium |
920mg |
40% |
| Total Carbohydrate |
5g |
2% |
| Dietary Fiber |
<1g |
3% |
| Total Sugars |
1g |
|
| Includes Added Sugars |
0g |
0% |
| Protein |
13g |
|
| Vitamin D 2.7mcg |
15% |
| Calcium 40mg |
4% |
| Iron 0.9mg |
6% |
| Potassium 280mg |
6% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients / Allergens
FLOUNDER, WATER, HIGH OLEIC CANOLA OIL, CONTAINS LESS THAN 2% OF THE FOLLOWING: DEHYDRATED GARLIC, SALT, DEHYDRATED ONION, SPICES, SUNDRIED TOMATO, DEHYDRATED BELL PEPPER, EXTRA VIRGIN OLIVE OIL, MODIFIED CORNSTARCH, YEAST EXTRACT, MALTODEXTRIN, CITRIC ACID, NATURAL FLAVOR, CANOLA OIL, CHEESE (MILK, SALT, CULTURES, ENZYMES), LEMON JUICE CONCENTRATE, SUNFLOWER LECITHIN, DEHYDRATED LEMON PEEL, DEHYDRATED ORANGE PEEL
CONTAINS: FLOUNDER, MILK.
