Nutrition information
| Typical Values | Per 100g | Each fillet (115g**) | %RI* | RI* |
|---|---|---|---|---|
| Energy | 1256kJ / 303kcal | 1444kJ / 348kcal | 17% | 8400kJ / 2000kcal |
| Fat | 25.4g | 29.2g | 42% | 70g |
| Saturates | 5.3g | 6.1g | 31% | 20g |
| Carbohydrate | <0.1g | 0.1g | <1% | 260g |
| Sugars | <0.1g | 0.1g | <1% | 90g |
| Fibre | <0.1g | 0.1g | ||
| Protein | 18.5g | 21.2g | 42% | 50g |
| Salt | 0.25g | 0.28g | 5% | 6g |
| * Reference intake of an average adult (8400 kJ / 2000 kcal) | - | - | - | - |
| When pan fried according to instructions. | - | - | - | - |
| ** When pan fried according to instructions 150g typically weighs 115g. | - | - | - | - |
Allergy Information
Contains fish.
Preparation and Usage
How to cook the perfect 'black cod'Chef's TipsYou will need:Non-stick frying pan, oil, 125g white miso paste. 40g cooking sake, 40g mirin, 30g sugar, lime.Preparation is keyThoroughly pat dry the sablefish fillet with kitchen towel.Place the miso paste, sake, mirin and sugar into a pan, heat up the mixture to dissolve the sugar and whisk until combined.Once combined, add in a squeeze of lime.Tips for cooking the perfect 'miso marinated black cod'Once the mixture has cooled down, apply 2tbsp per fillet. Rub the marinade evenly onto the fish, cover with cling film and allow to marinate for at least 2 hours, preferably overnight.Pre-heat a non-stick frying pan over a medium heat, add a thin layer of oil to the pan, the oil is ready when it flows easily. Carefully place the fish fillet into the hot pan, skin-side down. Lay away from you to prevent oil splatter. Allow the fillet to cook undisturbed for 10 minutes, using a thin, flexible fish spatula, gently lift and turn the fillet and cook for a further 5 minutes. Once cooked, allow to stand for 2 minutes before serving.We recommend serving it with a bowl of sticky rice and pan-fried bok choy, along with pickled daikon. Finish with a sprinkle of sesame seeds, chopped chillies, fresh coriander, sliced spring onion, and a wedge of lime.Wine Pairing ChardonnayThe silky textured of sablefish is perfectly paired with an oaked chardonnay. Pair with a White Burgundy or a rich California Chardonnay.
Shallow Fry
Instructions: For best results, pan fry Pan fry: Chilled: 15 mins. Preheat 1 tbsp. (15ml) of oil in a frying pan over a moderate heat. Place fish in the pan skin side down. Cook for 10 minutes over a medium heat, turn the fish (skin side up) and continue cooking for a further 5 minutes. Allow to stand for 2 minutes.
GriLL
Instructions: Chilled: 14 mins. Preheat grill. Place the fish skin side down on a lightly oiled, preheated baking tray under a high grill. Cook for 14 minutes Allow to stand for 2 minutes.
Storage
Suitable for freezing. Ideally freeze as soon as possible after purchase but always by 'use by' date shown.
Defrost thoroughly for a minimum of 10 hours in the fridge. Once defrosted use within 24 hours and do not refreeze. Follow the preparation guidelines above.
Keep refrigerated. Once opened, consume within 1 day and by ‘use by’ date shown.
This product has been previously frozen and restored to chill temperature under carefully controlled conditions. It is still suitable for freezing.
Net Contents
150g ℮
Produce of
Not for EU
Packed in United Kingdom, Caught in the Pacific Ocean using Hooks and lines and Pots and traps
Packed in United Kingdom, Caught in the Pacific Ocean using Hooks and lines and Pots and traps
Recycling
Tray. Recycle
Film. Recycle at large supermarket
Carton. Recycle
Packaged in a protective atmosphere.MSC - Certified Sustainable Seafood MSC™, MSC-C-50287, This product comes from a fishery that has been independently certified to the MSC's standard for a well-managed and sustainable fishery. www.msc.org© Tesco 2026.
Return to
Tesco Stores Ltd.Welwyn Garden City AL7 1GAU.K. Freephone 0800 50 55 55 www.tesco.com
Manufacturer Address
Packed for:Tesco Stores Ltd.,Welwyn Garden City,AL7 1GA,U.K.
Caution: This product can contain minor bones..
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Using product information
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