Atlantic-cod

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2 Atlantic Cod Fillets

COD IS A MILD FLAVORED FISH WITH CHUNKY FLAKES. NATURALLY HIGH IN PROTEIN, OMEGA 3 AND VITAMIN B12.

How to cook

Remove all packaging.  Cook from frozen.

TO OVEN COOK
Pre-heat oven.  Wrap fillets loosely in foil and place on a baking tray. Open foil for last 5 minutes of cooking. 200°C / Fan 190°C / Gas 6.  25-28 minutes.

TO MICROWAVE
Place fillets on a microwaveable plate. Cover loosely with microwaveable film and pierce. For 2 fillets: 650W 8mins, 800W 7 mins.

For 1 Fillet reduce cooking time by 1.5 mins.

TO POACH
 Place product in a pan, cover with milk or water and seasoning of choice. Bring to the boil and simmer gently. 8-10 minutes.

This product contains raw fish & must be cooked thoroughly.  Ensure fillets are piping hot before serving. For best results cook in a conventional oven.  These instructions are guidelines only as cooking appliances may vary.  Cooking times may vary depending on the thickness of the fillets.

Ingredients

Cod (Gadus morhua) (Fish) (95%), Water (5%).

For allergens see ingredients in bold.

Nutritionals

 Typical Values Per 100g

Oven Cooked

Per Fillet (64g)

Oven Cooked

% RI* Per

Fillet

Energy 424kJ 271kJ 3%
Energy 100kcal 64kcal 3%
Fat 0.5g <0.5g <1%
Of which saturates 0.1g 0.1g <1%
Carbohydrate <0.5g <0.5g <1%
Of which sugars <0.5g <0.5g <1%
Fibre <0.5g <0.5g
Protein 23g 15g 30%
Salt 0.26g 0.17g 3%
Vitamins % RI* (NRV)
Vitamin B12 3.63μg 2.32μg 100g= 145% 

64g= 93%

Omega 3 (EPA/DHA) per 100g= 248mg/100g*Reference Intake. Reference intake of an average adult (8400kJ/2000kcal).

NRV= Nutrient Reference Value

Average number of fillets per pack: 2.

Also Available in

Dunnes Stores

Londis

Eurospar

Centra

Gala

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