Seafood

Lightly Crusted Lemon Pepper Sole

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Description

Enjoy a seaside delicacy from the comfort of home – Made from natural cut fillets, this tender serving of sustainably sourced Sole gets the gourmet treatment with a light rub of seasoning, cracked black pepper, green herbs and a touch of lemon. * Meets M&M Food Market sustainability guidelines.

PLU 4308

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Ingredients

Ingredients

Sole, Water, Toasted wheat crumbs, Canola oil, Enriched wheat flour, Rice flour, Modified corn starch, Seasonings (spices, onions, garlic, citric acid), Sugars (sugar, maltodextrin, corn syrup solids, dextrin), Salt, Flavours, Sodium phosphate, Turmeric. Contains: Sole, Wheat. May Contain: Tree Nuts.

Allergens

Fish, Treenuts, Gluten

We always endeavor to provide the most complete and up-to-date information but occasionally a product formulation may be adjusted slightly and our stores may contain products of both formulation. Therefore always be sure to check the retail package at point of purchase for the most up-to-date ingredient, allergen and nutrition information. This will provide the final assurance that you are buying a product that meets your dietary needs.

Nutritional information

Nutrition Facts
Per 1 fillet (138 g)

Calories 230

% Daily Value*
Fat 10 g 13%
Saturated 1 g
+ Trans 0 g
5%
Carbohydrate 15 g
Fibre 1 g 4%
Sugars 1 g 1%
Protein 20 g
Cholesterol 45 mg 15%
Sodium 290 mg 13%
Potassium 300 mg 6%
Calcium 20 mg 2%
Iron 1 mg 6%
* 5% or less is a little, 15% or more is a lot

We always endeavor to provide the most complete and up-to-date information but occasionally a product formulation may be adjusted slightly and our stores may contain products of both formulation. Therefore always be sure to check the retail package at point of purchase for the most up-to-date ingredient, allergen and nutrition information. This will provide the final assurance that you are buying a product that meets your dietary needs.

Cooking Instructions

PREPARE FROM FROZEN.

OVEN:

  1. Preheat oven to 450°F (230°C). 
  2. Spread pieces in single layer on baking sheet and position in centre of oven. 
  3. Cook 25 minutes. Turn once. 
  4. For crispier results, broil pieces 2 to 3 minutes.

FRY PAN:

  1. Preheat non-stick fry pan to medium-low. 
  2. Fry 1 to 2 pieces 22 to 25 minutes, or until desired crispiness. Turn frequently.

AIR FRYER:

Works well with air fryers. Refer to your unit’s instruction manual.

MICROWAVE:

Not recommended.

NOTE:

Cook until minimum internal temperature of 158°F (70°C) is reached. Since appliances vary, these instructions are guidelines only.

We always endeavor to provide the most complete and up-to-date information but occasionally a product formulation may be adjusted slightly and our stores may contain products of both formulation. Therefore always be sure to check the retail package at point of purchase for the most up-to-date ingredient, allergen and nutrition information. This will provide the final assurance that you are buying a product that meets your dietary needs.

Reviews

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star star star star half_star 4.8 out of 5 stars

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star star star star half_star 4.7 out of 5 stars

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