Dressed Sole 400g
Sea Harvest Dressed Sole is light and easy to prepare. When used with the perfect blend of herbs and spices you will have a great tasting meal in no time!
Weight: 400g Serves: 3 East coast sole fillets (minimum)
Caution: Please take care – this product has not been deboned.
Cooking Guidelines:
COOK FROM FROZEN: AS OVEN TEMPERATURES VARY, TIMES ARE A GUIDE ONLY.
Oven Bake
Preheat oven to 200°C. Lightly coat base of baking dish with olive oil. Place frozen fillets on dish and sprinkle with salt and pepper. Drizzle with olive oil. Bake for 15-20 minutes in a thermofan oven and 20-25 minutes in a conventional oven.
Pan Fry
Heat a little oil in a medium-sized pan (preferably non-stick), over medium heat. Place fish in pan and sprinkle fillets with salt and pepper. Shallow fry for 2-3 minutes on each side. Remove from pan and serve.
Ingredients
Sole (Austroglossus pectoralis)
Allergen Advice
Contains Fish
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