breaded cod

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4 Breaded Atlantic Cod Fillets

COD IS A MILD FLAVOURED FISH WITH CHUNKY FLAKES. NATURALLY HIGH IN PROTEIN. 

How to cook

Remove all packaging.  Cook from frozen.

TO OVEN BAKE
Pre-heat oven.  Place fillets on a pre-heated baking tray on top shelf of oven.  200°C / Fan 180°C / Gas 6. 20 -25 minutes.

TO GRILL
Pre-heat grill to a medium heat.  Turn fillets occasionally. 16-18 minutes

TO DEEP FRY
Pre-heat the oil, lower the fillets gently into the oil and fry. 175°C.  10 – 13 minutes.

This product contains raw fish and 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) (55%), Wheat Flour (contains: Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Water, Rapeseed Oil, Salt, Yeast Extract, Yeast, Wheat Starch, Garlic Powder, Onion Powder,  Mustard Powder, Pepper, Flavourings, Raising Agents (Disodium Diphosphate, Sodium Bicarbonate).

For allergens, including cereals containing gluten see ingredients in bold.

Nutritionals

 Typical Values Per 100g
Oven Cooked
Per Fillet (104g)
Oven Cooked
% RI* Per
Fillet
Energy 802kJ 834kJ 10%
Energy 191kcal 199kcal 10%
Fat 7.3g 7.6g 11%
Of which saturates 0.6g 0.6g 3%
Carbohydrate 18g 19g 7%
Of which sugars 0.7g 0.7g 1%
Fibre 0.6g 0.6g
Protein 13g 14g 27%
Salt 0.85g 0.88g 15%
*Reference Intake. Reference intake of an average adult (8400kJ/2000kcal).

Average number of fillets per pack: 4.

Also Available in

Dunnes Stores

Londis

Eurospar

Centra

Gala

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