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Natural Rock Sole Fillets



To prepare...
Saucepan: Put fillets in the pot and add water until the fish is covered.Add to taste 1/8 onion, 1 bay leaf, 1 piece of clove, 1 teaspoon salt (5-6g) and a splash of white wine. Bring the water to the boil with a closed lid and then simmer for 5-7 min.
Frying pan: Remove the protecting water glaze under cold running water. Add some lemon juice and flavour it with salt and pepper. Optionally, lightly dust the fillet in flour and put it in a frying pan with hot oil. Turn careful halfway through cooking on a medium heat. Pan fry approx 6-9 min.
Barbecue: Prepare BBQ so embers are glowing hot. Drizzle the fillet with oil and stand on a piece of aluminium foil directly on the grill. After turning add a dash of lemon juice and season with salt and pepper. Cooking time approx 25 min. The cooking time can vary, it depends on the individual BBQ.


Store in a freezer at -18°C or cooler.


Rock Sole Fillets (Fish) (Lepidopsetta bilineata or Lepidopsetta polyxystra) 90% , Water (as protective ice glaze#) 10%.# Ice glaze helps to preserve fish quality during frozen storage.

Überprüfen Sie bitte die aktuelle Verpackung auf mögliche Abweichungen in der Zutatenliste und in den Nährwertangaben. Allergene sind in der Zutatenliste fett hervorgehoben.

For allergens see ingredients in bold.

100% Rock Sole fillets (Lepidopsetta bilineata or Lepidopsetta polyxystra) in a protective ice glaze caught in the North East Pacific Ocean (FAO 67). Deep frozen.

Although great care has been taken to remove all bones, some may remain.

Durchschnittliche Nährwerte

Nährwerte pro Portion Nährwerte pro 100g
Kohlenhydrate  0 g 0 g
davon Zucker  0 g 0 g
Brennwert kcal 40 kcal 66 kcal
Brennwert kJ 170 kJ 281 kJ
Fett  g 0,7 g
davon  gesättigte Fettsäuren g 0,2 g
Ballaststoffe  0 g 0 g
  222 mg 341 mg
Eiweiß  9,8 g 15 g
Salz  0,13 g 0,2 g
Vitamin D  3,3 µg 5 µg

Per portion (65g) oven baked provides: Reference intake of an average adult (8400kJ / 2000kcal) Typical values per 100g: Energy 281kJ / 66kcal.