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Fish Friday

Wild-caught, skin-on Cape Hake fillets in a bubbly tempura batter.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS

Fish Friday

Wild-caught, skin-on Cape Hake fillets in a bubbly tempura batter.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS
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Ingredients

White fish [Hake (Merluccius capensis/ paradoxus)], Batter [wheat flour (gluten), cornflour, maize flour, maize starch, wheat starch (gluten), spray dried palm fat (refined palm oil, milk proteins, glucose syrup), salt, modified starch (E1422), raising agents (E450, E500), spice (mustard flour, E160c), dextrose, MSG flavour enhancer (E621)], Vegetable oil [canola seed], Crumb [wheat flour (gluten), dried yeast, vegetable oil (sunflower seed), salt, wheat gluten, improving agent (E300, gluten)].

Fish Friday Lemon

White fish [Hake (Melcuccius capensis / paradoxus)], Batter [Wheat flour (gluten), cornflour, starch (potato/tapioca), maize flour, maize starch, salt, wheat starch (gluten), spray dried palm fat (refined palm oil, milk proteins, glucose syrup), spice (mustard flour), acidity regulator (E330), lemon powder (lemon solids, maltodextrin), raising agents (E450, E500), flavouring (E414), mustard powder, dextrose, modified maize starch (E1422), MSG flavour enhancer (E621), paprika], Crumb [Wheatflour (gluten), dried yeast, salt, vegetable oil (sunflower seed), wheat gluten, improving agent (E300, gluten)], Vegetable oil [canola seed].

Nutritional information

Nutrient

Per 100g

Energy 793 kJ
Protein 11.9g
Glycaemic Carbohydrate 14g
of which total sugar <0.3g
Total Fat 9.9g
of which Saturated fat 1.1g
of which Trans fat <0.1g
of which Monounsaturated fat 5.8g
of which Polyunsaturated fat 3.1g
of which Omega - 6 fatty acids 1883mg
of which Omega - 3 fatty acids 1122mg
of which ALAa 833mg
of which EPAb 28mg
of which DHAc 205mg
of which DPAd 56mg
Cholesterol 29mg
Dietary Fibre# <1.0g
Total Sodium 300mg

Cooking Instructions

Oven Bake: Preheat oven to 220°C. Place portions on a wire rack over a deep baking tray in the centre of the oven and bake for 25 – 30 minutes. The coating should become crisp and golden brown in colour, and the fish should be fully cooked.
Air Fry: Evenly space portions in the basket. Cook at 180°C for approximately 12 – 15 minutes depending on the size of the fish. The coating should become crisp and golden brown in colour, and the fish should be fully cooked.