The South Atlantic Ocean provides the perfect saltwater habitat for our fresh flathead. Their firm white flesh has a medium yet sweet flavour and can be baked, barbecued, poached, grilled or fried.
Flathead is most popular when battered and served with a side of chips and tangy tartare sauce. For something a bit more adventurous try pan frying in a light coating of spices served with a dollop of yogurt.
COOKING GUIDE
PAN FRY
Preheat a non-stick fry pan to a medium heat, adding 5mL olive oil, if desired. Cook thawed South American flathead fillets for 3 – 4 minutes turning occasionally. Ensure South American flathead is cooked all the way through or until piping hot in centre.
OVEN BAKE
Preheat oven to 200°C (or 180°C fan forced). Remove thawed snapper portions from packaging, place in a baking dish and cover with tinfoil. Place baking dish in oven and bake for approximately 12 – 15 minutes. Ensure snapper is cooked all the way through or until pippng hot in centre.
BBQ
Preheat BBQ to a high heat. Remove thawed portion from packaging and rub both sides with olive oil. Place snapper skin side down and cook for 3 – 4 minutes, turning only once. Ensure barramundi is cooked all the way through or until piping hot in centre.
Contains: Fish
May contain: Crustacean, Milk, Soy, Wheat
Servings per pack,10
Serving size,100g
10
100g
Quantity Per Serving
Quantity Per 100g / 100mL
Energy
404kJPer serving404kJ
404kJPer 100 grams or millilitres404kJ
Protein
19.4gPer serving19.4g
19.4gPer 100 grams or millilitres19.4g
Fat, Total
2gPer serving2g
2gPer 100 grams or millilitres2g
– Saturated
<1gPer serving<1g
<1gPer 100 grams or millilitres<1g
Carbohydrate
<1gPer serving<1g
<1gPer 100 grams or millilitres<1g
– Sugars
<1gPer serving<1g
<1gPer 100 grams or millilitres<1g
Dietary Fibre
-Per servingNot Available
-Per 100 grams or millilitresNot Available
Sodium
115mgPer serving115mg
115mgPer 100 grams or millilitres115mg
Quantities stated above are averages only. Further nutrition information may be displayed on the product label. < means Less Than. - means that the value is not available.
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