Seafood

Lightly Crusted Lemon Pepper Sole

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star star star star half_star 4.64 out of 5 stars

4.64 out of 5 (11)

540g

4-5 pieces

30 mins or less

Cooking methods

Oven

Fry Pan

Sustainability

Description

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

PLU 4308

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Reviews

11 reviews

Write a review

  1. star star star star star 5 out of 5 stars

    Delicious

    Cooks perfectly every time, better than any other frozen fish I've had

    KH

    Friday, Feb. 18, 2022

  2. star star star star star 5 out of 5 stars

    Lightly Crusted Lemon Pepper Sole

    Just right amount of tasty light crusting, fish excellent (could have done with a little more!)

    A P

    Wednesday, Mar. 16, 2022

  3. star star star star star 5 out of 5 stars

    I really enjoyed it..

    I really enjoyed it..

    PW from Cambridge

    Thursday, Mar. 24, 2022

  4. star star star star star 5 out of 5 stars

    Wr found the fish to be tasty with just enough ...

    Wr found the fish to be tasty with just enough coating. It didn't taste "fishy." Will purchase again.

    K P

    Saturday, Apr. 9, 2022

  5. star star star star star 5 out of 5 stars

    We really enjoyed the Lemon Pepper Sole and w...

    We really enjoyed the Lemon Pepper Sole and will be sure to purchase it again! Thank you!

    M A

    Sunday, Apr. 24, 2022

  6. star star star star star 5 out of 5 stars

    I love the lightly crusted sole, one of my favo...

    I love the lightly crusted sole, one of my favourite things at M&M!

    J A

    Monday, Apr. 25, 2022

  7. star star star star star 5 out of 5 stars

    Très bon, ne regrette pas.Tous les poissons s...

    Très bon, ne regrette pas. Tous les poissons sont quand bons chez MNM

    GP from Laval

    Tuesday, Apr. 26, 2022

  8. star star star star star 5 out of 5 stars

    Delicious!

    Preheat to 450, cook 25 minutes and served with steamed broccoli. Healthy and very good.

    KV from Courtenay

    Verified Purchaser

    Saturday, May. 7, 2022

  9. star star star star star 5 out of 5 stars

    5 stars

    Love this lightly coated sole : it is my very favourite fish ; irate it 5stars.

    L B

    Tuesday, May. 10, 2022

  10. star star star star star 5 out of 5 stars

    Bon, mais ceux d’avant étaient meilleurs.

    Bon, mais ceux d’avant étaient meilleurs.

    C C

    Monday, May. 23, 2022

  11. star empty_star empty_star empty_star empty_star 1 out of 5 stars

    Non

    Je ne recommanderai pas a personne...

    A M

    Wednesday, Jan. 26, 2022

Ingredients

Ingredients

Sole Fillets (Fish), Water, Canola Oil, Toasted Wheat Crumbs, Flours (Rice, Wheat), Seasonings (Spices, Onions, Garlic, Citric Acid), Modified Corn Starch, Natural Lemon Flavour, Sugar, Salt, Sodium Phosphate, Caramel Colour. 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

Per (1 average fillet (135 g))
Amount % Daily Value*
Calories 210
Fat 9g 14.0%
Saturated 1.0g 5.0%
+ Trans 0.0g
Cholesterol 50mg 17.0%
Sodium 250mg 10.0%
Carbohydrate 12g 4.0%
Fibre 1g 4.0%
Sugars 1g
Protein 20g
Vitamin A 0.0%
Vitamin C 6.0%
Calcium 2.0%
Iron 6.0%

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 crispness. Turn frequently.

NOTE:

Cook until minimum internal temperature of 158°F (70°C) is reached. Fish is fully cooked when meat is opaque and flakes with a fork. Since appliances vary, these instructions are guidelines only. Although we make every effort to have all bones removed, small bones may sometimes be present.

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.

Related Products

Other available flavours

Lemon Pepper Sole

The chef recommends

  • 2 lb
  • Rewards special

Prepared Meals

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Please select a store to see pricing.

Please select a store to see pricing.

Please select a store to see pricing.

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