Pan-fry

Defrost in fridge overnight. Remove from pack and rinse with water, pat dry with kitchen paper. Coat in egg and breadcrumbs. Shallow fry on a medium heat for 5 minutes on each side or until cooked.

Oven

Pre-heat oven to 180°C / Fan 160°C / Gas 4. Brush sheets of foil with a little oil and place any vegetables or other ingredients in the centre of the sheet. Place the fish fillets on top and sprinkle with herbs, spices or seasonings.

Fold the foil into parcels so that the fish is tightly enclosed. Double fold the long side, then double fold each end. Use a rolling pin to press each end to ensure it is completely sealed.

Carefully place the parcels in the middle of the pre heated oven, directly onto the oven shelf. Place a tray below to catch any drips if necessary.

Cook for approximately 15-18 minutes, depending on type of fish and thickness of the portion.

• Energy: 317 kJ/ 75 kcal
• Fat: 0.4g, of which Saturates: 0.1g
• Carbohydrate: 0g, of which Sugars: 0g
• Fibre: 0g
• Protein: 17.8g
• Salt: 0.2g

Storage: Keep frozen at -18°C or below
Defrost: Defrost in refrigerator overnight. Do not re-freeze once defrosted
Shelf life defrosted: Store in refrigerator and use within 24 hours