Cooking guidelines

  • Cooking guidelines & preparation

    Our Atlantic Cod fillets are best oven baked straight from your freezer. Ensure product is piping hot throughout before serving. All appliances vary, these are guidelines only. More than one fillet may require additional cooking time.

  • 25 mins to oven bake – 200°C/Fan 170°C/Gas Mark 6

    Pre-heat the oven. Remove all packaging including the individual pouch and wrap one fillet in lightly oiled foil and form a parcel. Place the parcel onto a baking tray and place in the centre of the oven. Cook for 25 minutes.

  • 4 mins to microwave

    Remove all packaging including the individual pouch and place one fillet onto a plate suitable for use in the microwave. Cover with microwaveable film and pierce several times. Cook in the centre of the turntable on FULL POWER as follows. 800W – Cook for 3 mins, stand for 1 min. 900W – Cook for 3 mins, stand for 1 min. Caution! Plate will become hot during cooking.


Atlantic Cod (Gadus morhua) (Fish).

Allergy Advice! For allergens, see ingredients in bold. Caution! Although extra care has been taken to remove all bones, some may remain.

Nutrition information

Typical values 100g oven baked contains Each fillet oven baked contains
Energy 416kJ/98kcal 284kJ/67kcal
Fat 1.2g 0.8g
(of which saturates) 0.4g 0.3g
Carbohydrate 0.0g 0.0g
(of which sugars) 0.0g 0.0g
Fibre 0.0g 0.0g
Protein 21.8g 14.9g
Salt 0.3g 0.2g
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