Cooking without thawing
Oven (210°C): Brush the fillets with oil and place them in a dish skin side up. Bake in a preheated oven for 16-22 minutes.
Steamer: Cook the fillets for 12-18 minutes in a covered steamer basket over simmering water.
Microwave (900 watts): Cook the fillets in a suitable dish, skin side down, for 4-7 minutes for 2 fillets, covered, flipping halfway.
Cooking with thawing
Thaw in the refrigerator overnight or place in a dish under running water.
Pan: Cook the fillets for 3-5 minutes in oil, over medium heat, turning halfway.
|Average Nutritional Values (serving size 100g) ||Per serving |
|Calories ||186 || |
|Total Fat ||14 g ||22% |
|Saturated Fat ||2.4 g ||12% |
|Cholesterol ||0.046 g ||15% |
|Total Carbohydrates ||0 g ||0% |
|Dietary Fiber ||0 g || |
|Sugars ||0 g || |
|Protein ||14 g ||28% |
|Salt ||0.080 g ||3% |
|Vitamin A ||1% |
|Vitamin B6 ||21% |
|Vitamin C ||0% |
|Calcium ||1% |
|Selenium ||52% |
|Iron ||4% |
Percent values are based on a 2000 calorie diet.
In the freezer at -18 ° C until the date indicated on the packaging.
Never refreeze a thawed product.