Cooking Directions

Conventional Oven

  • UNCOOKED. KEEP FROZEN UNTIL READY TO COOK.
  • 1. Preheat oven to 425˚F.
  • 2. Arrange on metal baking pan.
  • 3. Bake 18-22 minutes total* Flip after 10 minutes.
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 145˚F OR HIGHER BEFORE SERVING.

Microwave

  • 1. Microwave (1100 Watts)** fish fillets in a single layer on HIGH for 1 minute.
  • 2. While microwaving, move oven rack to MIDDLE of oven.
  • 3. Turn oven on Broil setting (HI or 550˚F). Preheat oven for only 1 minute.
  • 4. CAUTION: HOT! Transfer fish fillets onto metal baking pan and broil according to the times below.
  • 1 Fillet: 4 minutes, FLIP, 3 minutes
  • 2 Fillets: 5 minutes, FLIP, 4 minutes
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 145˚F OR HIGHER BEFORE SERVING.
  • **Note: for lower wattage microwaves, microwave an additional 30 seconds.

Nutritional Info

Nutrition Facts

Serving Size: 1 fillet (65g)
Servings Per Container: 8

INGREDIENTS: Pollock fillets, breadcrumb coating, canola oil.

Pollock fillets
Pollock, sodium tripolyphosphate (to retain fish moisture).

Breadcrumb coating
Wheat flour, water, yellow corn flour, sugar, salt, whey, yeast, baking powder (baking soda, sodium aluminum phosphate), onion powder, natural flavor.

Canola oil

CONTAINS: POLLOCK, WHEAT, MILK.

Amount Per Serving:
Calories 150 Calories from Fat 70
% Daily Value*
Total Fat 8g 12%
  Saturated Fat 0.5g 3%
  Trans Fat 0g
  Polyunsaturated Fat 2g
  Monounsaturated Fat 5g
Cholesterol 10mg 3%
Sodium 320mg 13%
Potassium 100mg 3%
Total Carbohydrate 14g 5%
  Dietary Fiber <1g 2%
  Sugars 2g
Protein 6g
Calcium 2%
Not a significant source of vitamin, vitamin C and Iron.
90mg of EPA and DHA Omega-3 fatty acids per serving.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories 2,000 2,500
Total Fat Less than 65g 80g
   Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Potassium   3,500mg 3,500mg
Total Carbohydrate 300g 375g
   Dietary Fiber   25g 30g
Protein   50g 65g

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