Our Products - Sea Harvest

Red Thai Coconut Curry with Cape Whiting

Cape Whiting Breyani Recipe

Finely Dusted Hake with Charred Broccolini and Citrus Ponzu

Finely Dusted with Salsa Verde and Roasted Carrot Purée

Zucchini Fritters with Turmeric Tahini Drizzle and Finely Dusted

Finely Dusted on Romesco with Lemony Green Salad

Cooking Instructions

Cook From Frozen

Oven Bake: 220°C 20-25 minutes.

Preheat oven to 220°C. Place portions on a baking tray. Drizzle with olive oil or brush with melted
margarine and lightly season with freshly ground black pepper. Bake for 20-25 minutes. Ounce cooked,
the fish should change from translucent to white and flake easily with a fork.

Grill:

Preheat oven to 220°C. Place hake portions on a baking tray. Drizzle with olive oil or brush with
margarine and lightly seasoned to taste. Grill on the top rack for 8 minutes on each side until cooked
through. Once cooked, the fish should change from translucent to white and flake easily with a fork.

White fish [Hake (Merluccius paradoxus/capensis)]

Nutritional information

Nutrient

Per 100g

Nutrient Per 100g

Energy	414kJ
Protein	22.5j
Glycaemic Carbohydrate	<20g
of which total sugar	<1.0g
Total Fat	0.8g
of which Saturated fat	0.3g
of which Trans fat	<0.1g
of which Monounsaturated fat	0.3g
of which Polyunsaturated fat	0.4g
of which Omega - 6 fatty acids	<100mg
of which Omega - 3 fatty acids	313mg
of which ALAa	<100mg
of which EPAb	<100mg
of which DHAc	209mg
of which DPAd	<100mg
Cholesterol	54mg
Dietary Fibre#	<1.0g
Total Sodium	109mg

A proud member of the Sea Harvest Group

A proud member of the Sea Harvest Group

Group

Australia

BM Foods

Aqunion

Ladismith Cheese