For a quick weeknight fish supper, choose Waitrose lightly dusted lemon sole fillets. These delicate fillets are coated in seasoned flour and cook straight from frozen in 22-25 minutes, making them a simple and satisfying meal for two.
Fillets of lemon sole, lightly dusted with seasoned flour to complement the delicate flavour of the fish. Cooks from frozen in the oven, ready in 22-25 minutes. Serves 2.
Size: 270g
INGREDIENTS: Lemon sole (Microstomus kitt) (fish) (72%), wheat flour (wheat flour, calcium carbonate, iron, niacin, thiamin), rapeseed oil, water, wheat starch, salt, yeast, lentils, colour (paprika extract), black pepper extract, sea salt, black pepper
Allergy Advice: For allergens, including cereals containing gluten, see ingredients in bold.
Cooking Instructions: Oven cook: Preheat oven. Remove all packaging. Place lemon sole on a preheated baking tray in the centre of oven. Cook until golden. Do not reheat once cooled. (Time 22-25 mins, Oven: 220°C, Fan: 200°C, Gas: Gas Mark 7)
Warnings: All cooking appliances vary. This is a guide only.. Wash hands, all surfaces and utensils after touching raw fish. Although every care is taken to remove bones, some may remain
Nutrition:
| Nutrient | Value |
|---|---|
| Energy | 797kJ / 190kcal |
| Fat | 8.0g |
| - of which saturates | 0.8g |
| Carbohydrate | 16.1g |
| - of which sugars | <0.5g |
| Fibre | 0.7g |
| Protein | 13.1g |
| Salt | 0.65g |
Reference Intake:
| Nutrient | % Reference intake |
|---|---|
| Energy | 12% |
| Fat | 15% |
| Saturates | 5% |
| Sugars | <1% |
| Salt | 14% |
Storage: Keep frozen. For best before end date see end of pack.
| Star rating | Storage time |
|---|---|
| Until 'best before end' date | |
| Until 'best before end' date | |
| Up to 1 month | |
| Up to 1 week |
Origin: the North East Atlantic
Recycling: box (Card), recyclable
