2 Skin-on and boneless hake fillet portions.Succulent skin-on fillets of MSC hake, delicious pan fried and topped with lemon and dill butter. Can also be oven cooked from frozen. Serves 2.
Suitable for freezing
Service counter
Waitrose own label
PER 100g
Energy
467kJ 111kcal
PER FILLET
Energy
584kj 138kcal
7% RI
Fat
2.80 g
Low
4% RI
Saturates
0.50 g
Low
3% RI
Sugars
<0.5g
Low
<1% RI
Salt
0.23 g
Low
4% RI
RI = % of your daily reference intake
INGREDIENTS: Hake (Merluccius spp) (fish)
Allergy Advice For allergens see ingredients in bold.
Warnings
For best results pan fry.. Check food is piping hot. Do not reheat once cooled. All cooking appliances vary. This is a guide only.. Size and thickness of fish may vary, cook times are given as guidance, please note that larger thicker pieces may take longer to cook.. Wash hands, all surfaces and utensils after touching raw fish. Although every care is taken to remove bones, some may remain
. Contains 2 Servings
Typical values
PER 100g
PER FILLET
Energy
467kJ
584 kJ
Energy
111kcal
138 kcal
Fat
2.2g
2.8 g
Of which Saturates
0.4g
0.5 g
Carbohydrate
0.9g
1.1 g
Of which Sugars
<0.5g
<0.5 g
Fibre
0.5g
0.7 g
Protein
21.5g
26.8 g
Salt
0.18g
0.23 g
Origin Information
the North East Atlantic
Hob
From Chilled
Pan Fry from chilled. Time: 8-10 mins. Remove all packaging. Heat 15 ml of oil in a pan over a medium heat. Place the fillets skin side down in the pan. Cook for 8-10 minutes, turning half way through cooking.
Cooking instructions
General
For best results pan fry. Check food is piping hot. Do not reheat once cooled. All cooking appliances vary. This is a guide only. Size and thickness of fish may vary, cook times are given as guidance, please note that larger thicker pieces may take longer to cook. Wash hands, all surfaces and utensils after touching raw fish.
Oven cook
From Frozen
Preheat oven. Remove all packaging. Loosely wrap the fillets in a lightly oiled foil to form a parcel. Place on a baking tray in the centre of the oven. (Time 32-34 mins, Oven: 200°C, Fan: 180°C, Gas: Gas Mark 6)
Recycling
Component
Material
Recyclable
box
Paper & card
bag
Mixed Material
Disclaimer
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Items from our fresh service counters may be affected by traces of allergens from other products. If you are affected by a food allergy or intolerance, we suggest you select from our prepacked ranges, the packaging of which detail allergen information.
