Seafood

Lightly Crusted Lemon Pepper Sole

Inventory: 8 in stock

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Regular price $13.99

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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

Inventory: 8 in stock

Some sale prices may require a Rewards membership. Per lb. prices are not listed on the site.

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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 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.

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