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Seafood

Lightly Crusted Lemon Pepper Sole

Regular price

$24.99

($4.63 /100g)
Lightly Crusted Lemon Pepper Sole
Lightly Crusted Lemon Pepper Sole

Lightly Crusted Lemon Pepper Sole

Sole fillets lightly crusted in a lemon pepper recipe. * Meets M&M Food Market sustainability guidelines.
PLU 4308

Preparation time:

30 mins or less

Weight:

540g

Cooking methods:

Air fryer
Fry pan
Oven

Contains:

4-5 pieces
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  • Sustainability
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:

  1. Preheat air fryer to 400°F (205°C). 
  2. Spread pieces in single layer in air fryer basket. 
  3. Cook 15 to 18 minutes.

MICROWAVE:

Not recommended.

NOTE:

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

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

For the most accurate and up-to-date product information - including ingredients, nutrition, and allergens - please refer to the product packaging. Please note, that we're currently transitioning to new front-of-pack designs. During this time, you may see both old and new packaging in stores, which may display information differently. In case of any differences, the packaging should be considered the most reliable source.

Nutritional Info
Nutrition Facts
Per 1 fillet (138 g)

Calories 230

% Daily Value
Fat 10 g 13%
Saturated Fat 1 g
+ Trans Fat 0 g
5%
Carbohydrates 15 g
Fibre 1 g 4%
Sugars 1 g 1%
Protein 20 g
Cholesterol 45 mg 15%
Sodium 290 mg 13%
Potassium 300 mg 9%
Calcium 20 mg 2%
Iron 1 mg 6%
*5% or less is a little, 15% or more is a lot

For the most accurate and up-to-date product information - including ingredients, nutrition, and allergens - please refer to the product packaging. Please note, that we're currently transitioning to new front-of-pack designs. During this time, you may see both old and new packaging in stores, which may display information differently. In case of any differences, the packaging should be considered the most reliable source.

  • 5 stars: 54 (79%)
  • 4 stars: 11 (16%)
  • 3 stars: 0 (0%)
  • 2 stars: 0 (0%)
  • 1 star: 3 (4%)
D
Darcey

Excellent!!! Very tasty on it’s own or with just a touch of tartar sauce.

I
Ihor B.

Very good ,meal. I liked the fact that the fish was lightly crusted in a very thin breading, rather than a lot of fish that are heavily battered or covered in a thick breading.

J
Jean B.

This sole is so easy to prepare. It tastes delicious . The crust is light and pares especially well with a salad and green beans. I do find it pricy !

L
Louise W.
One of our favorites.

One of our favorite, and regular, purchases. My husband loves them in a fish sandwich in addition to "fish and chips".

S
Sheldon M.

Its very good. Portion is a good size.

M
Marie-Claude N.
Très bon produit!

Un poisson délicieux et à acheter de nouveau.

P
Pauline S.
Great taste

Absolutely delicious taste. First time trying this and will definitely be buying again.

W
W J.
Very nice, Even if you're not a fan of frozen fish

4.5 starsI honestly did not think I was going to like this: I don't like frozen seafood, I prefer fresh, and I don't like breaded stuff. But this is really good. I bought it because I'm really busy right now and don't have time to do much in the way of cooking. The breading is actually a light dusting of seasoned bread crumb so it's not heavy. And the fish has a good texture after it's cooked, unlike a lot of other frozen fish out there - it's not dry or overcooked at all. I'm really glad there were so many in the box because I'm definitely going to be eating a lot more of these. My only complaint was that it seemed really greasy after cooking. I put it on parchment paper and baked it in the oven, and there was a lot of oil on the paper afterwards, and quite a bit of oily residue on the plate after I ate it. I would not see that much oil when I would do the same preparation and cooking method with fresh seafood that I bought and prepared myself. Regardless, I will definitely buy this again, and I'm super happy with the amount of fish in the box. I give this 4 and 1/2 Stars, but it doesn't let me do half stars so I had to give it four.

J
June S.
Lemon pepper sole

Love this lemon pepper sole. The flavor is just the right amount lemon and pepper. I don’t like battered fish with heavy batter so this is really nice light coating

S
SYLVIA F.

the light batter is delicious, not too much. Cooking directions are correct.

M
Marie L.

Excellent! De bons filets de sole

C
Carol A.

We both enjoyed this light tasting fish, easy dinner😊 Baked up quickly in the oven along with a few new roasted potatoes. Only 4 pieces in the box, great for a couple of meals.

C
Carol B.

East to prepare, very tasty!!

H
Happy s.
One of my fav’s

I wait for this item to go on sale, as I find many M&M products over priced. This is one of my favourites, cooked right, it is moist, tender and spiced just right. Generous sized portions.

D
Dorothy W.
Lemon pepper sole lightly crusted is great

My favourite! 💜Wsh I'd get asked why I don't purchase other My Offers e..g like many appies which I always seem to receive since Christmas & wish I didn't.

R
Robert D.

Ce poisson est le préféré de ma compagne. J,en mange également à l'occasion. Il est simplement délicieux.

M
Michaele-Sue G.
Good food

Very tasty and easy to cook.

D
Darline H.
Delicious sole and.......... Kudos to Mimi and her staff.

One of my M&M faves is the lightly crusted Lemon Pepper Sole. I love love love the M&M seafood the most! Might I also add that M&M is so lucky to have store Manager Mimi of the Boundary Park store under their umbrella. She is bright, personable, knowledgeable and always smiling. M&M, Mimi is an asset to your company along with her staff................Kudos to Mimi and her staff!!!

g
gaye C.
Soulful Sole

One on my favourite products I cook this in my air fryer for a minute or 2 less than package indicates. This ensures tenderness and moistness..It’s delicious, delicate and very tasty.

J
Jian N.

I used to buy the lemon Pepper sole , but then it was not available for some time.I was happy to see that it is available again, so I bought it again, and enjoyed it very much,I will buy it again.

J
Johanne B.

tout à fait délicieux la panure est parfaite le goût du citron et poivre est bon

L
Lynn R.
lightly crusted lemon sole

Very nice product! I am usually not much of a fish eater but after trying a few products from M&M I can truly say that the fish products I have tasted so far have been extremely satisfying! The Lemon Sole is light well seasoned and the price is fairly reasonable! I will liokely try again !

M
Marg M.

Paired with vegetables it is an excellent quick ad easy dinner for busy days.

v
vilma h.
Think the title said Lightly crusted Lemon pepper sole...it was good.

we did ours in the oven to avoid smelling out the kitchen in this cold weather with ventilationj limited..turned out fine..we had 3 pieces of sole and one piece of( haddock???.)..package said Lemon Pepper solestill tasted good

J
Jacqueline C.
Great meal … just add a veg or salad and it is completed

Love it … delicious quick meal and perfect portion size

E
Ederlina T.
Tasty!

Tasty! This will be a regular purchased.

S
Susan E.
Disappointed

I was actually disappointed with this purchase. I had bought this product many years ago and enjoyed the flavor. But I didn't find it as good as in the past it tasted too fishy and will not be buying this again. Also we purchased the beef pot pies as they were out of the chicken pot pie..I will not be purchasing these either as we bought 4 and out that 4 two had not 1 piece of beef in it..super disappointed.

C
Carol T.
a little expensive.... great fish but would not pay full price...

Great! The coating is light and not oily!

B
Brian K.
M&M Puts the Soul into the Sole

Best Sole I have ever had - coating nice and crisp fish tender with great lemon pepper flavour

H
Helene C.

Tres bon merci beaucoup Par contre in peu cher pour 4 filets, Je vais attendee des rabais pour en acheter

M
MRy K.

I like the size of the fillets - a good size for one serving.I think the fillets should have a bit more seasoning.

D
D l.
Très bon !

Très bon ! Tendre et savoureux !

L
LYNN R.
First time I have tried the crusted Lemon peppe...

First time I have tried the crusted Lemon pepper sole. Very nice light fish. I am not a big fish eater but this was well worth the cost! Light & nicely seasoned!

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