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Country Fry

Wild-caught, skinless Cape Hake fillets in a seasoned egg batter.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS

Country Fry

Wild-caught, skinless Cape Hake fillets in a seasoned egg batter.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS
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Country Fry

Country Fry with South Indian Yellow Rice & Raita

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Ingredients

White fish [Hake (Merluccius capensis / paradoxus)], Egg, Wheat flour, Vegetable oil [canola seed], Seasoning [salt, onion, citric acid (E330), spices, herbs, leek, spice extracts].

Nutritional information

Nutrient

Per 100g

Energy 666 kJ
Protein 14.2g
Glycaemic Carbohydrate 5g
of which total sugar <0.3g
Total Fat 9.3g
of which Saturated fat 1.2g
of which Trans fat <0.1g
of which Monounsaturated fat 5.4g
of which Polyunsaturated fat 2.8g
of which Omega - 6 fatty acids
of which Omega - 3 fatty acids 1546mg
of which ALAa 656mg
of which EPAb 43mg
of which DHAc 279mg
of which DPAd 30mg
Cholesterol 54mg
Dietary Fibre# <1.0g
Total Sodium 366mg

Cooking Instructions

Oven Bake: Preheat oven to 200 °C. Place portions on a baking tray in the centre of the oven and bake for 15 – 20 minutes. The coating should be golden brown in colour and the fish should be fully cooked.
Air Fry: Evenly space portions in the basket. Cook at 180 °C for 12 -15 minutes. The coating should be golden brown in colour and the fish should be fully cooked.
Pan Fry: Heat a little oil in the frying pan, over medium heat. Fry portions for 3 – 5 minutes on each side, turning once. Remove from pan and drain on paper towel or serviette before serving. The coating should be golden brown in colour and the fish should be fully cooked.