Cooking Directions

Conventional Oven

  • UNCOOKED. KEEP FROZEN UNTIL READY TO COOK. Remove fillets from packaging before cooking.
  • 1. Bake! Preheat oven to 425ºF. Arrange fillets on metal baking pan. Bake for 18 minutes*.
  • 2. Flip & Season! Flip Fillets. Season cod with either Asian Soy Ginger or Orange Sesame or mix them together for a bold flavor adventure!
  • 3. Finish Cooking! Bake fro an additional 5-7 minutes*. Enjoy your flavorful creation!
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 145ºF OR HIGHER BEFORE SERVING.

Nutritional Info

Nutrition Facts

Serving Size: 1 fillet (114g) and 1/2 tsp seasoning (2.5g)
Servings Per Container: 2 fillets and about 4 seasoning servings each flavor

INGREDIENTS FOR FISH: Cod fillets, breadcrumb coating.

Cod fillets: Cod, sodium tripolyphosphate (to retain fish moisture).

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

CONTAINS: COD, WHEAT, MILK.

INGREDIENTS FOR ORANGE SESAME SEASONING: Dehydrated garlic, sesame seeds, sugar, dehydrated orange peel, dehydrated onion, sea salt, spices, dehydrated green onion.

INGREDIENTS FOR ASIAN SOY GINGER SEASONING: Breadcrumbs (wheat flour, salt, distilled vinegar, baking soda, yeast, natural flavor), dehydrated garlic, soy sauce powder [soy sauce (wheat, soybeans), maltodextrin], sugar, dehydrated onion, dehydrated red bell pepper, salt, maltodextrin, sesame seeds, spices, garlic powder, parsley, sesame oil, natural flavor.

CONTAINS: WHEAT, SOY.

Amount Per Serving

Breaded Filet

Calories 210 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 30mg 10%
Sodium 360mg 15%
Potassium 280g 8%
Total Carbohydrate 21g 7%
Dietary Fiber 1g 4%
Sugars 3g
Protein 13g

Vitamin A 0%
Vitamin C 0%
Calcium 2%
Iron 0%

160mg of EPA and DHA Omega-3 fatty acids per serving

Amount Per Serving

Orange Sesame Seasoning

Calories 10 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 50mg 2%
Potassium 0g 0%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 0%
Sugars 0g
Protein 0g

Vitamin A 0%
Vitamin C 2%
Calcium 0%
Iron 0%

Amount Per Serving

Asian Soy Ginger Seasoning

Calories 10 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 65mg 3%
Potassium 0g 0%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 0%
Sugars 0g
Protein 0g

Vitamin A 2%
Vitamin C 6%
Calcium 0%
Iron 0%

* 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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