Cooking & preparation instructions

Skillet: Preferred Method

  • Preheat skillet to MEDIUM-LOW heat
  • Grease pan with oil or non-stick spray
  • Remove fish from packaging and place in the skillet for 14 - 16 minutes, turning halfway through


  • Preheat oven to 220°C (425°F)
  • Remove fish from packaging and place on a non-stick baking sheet
  • Bake in the centre of the oven for 18 - 20 minutes, turning halfway through.
  • Let stand 2- 3 minutes before serving

Since appliances vary, these instructions are guidelines only.

Safe Handling

Keep frozen until ready to use. Cook fish to an internal temperature of 70°C (158°F). Although great care has been taken to remove all bones, some may remain.


Sole, Toasted wheat crumbs, Enriched wheat flour, Water, Sugars (Sugar, glucose solids, corn maltodextrin, dextrose), Salt, Modified corn starch, Yellow corn flour, Garlic powder, Spices, Natural flavour (contains soy lecithin), Citric acid, Lemon juice concentrate, Canola &/or sunflower oil, Dehydrated green onion, Dehydrated parsley, Spice extractives, Guar gum, Soybean oil.
Allergen Warning: Contains: Fish (Sole), Wheat and Soy.

Packages Sizes

  • 400 g