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Trident Seafoods® Pacific Flounder Fillets 2 lb

Product Pack

Our wild Pacific Flounder fillets are perfect for pan-frying, Naturally low in fat and high in protein with a delicately sweet flavor, they are always ready to liven up-and lighten up a delicious home cooked meal.
-Skinless - Boneless
-100 Calories per serving
-230mg Omega-3 per serving

Serving Suggestion

You’ll love them…
-Coated in Italian seasoned bread crumbs and pan fried, served with a side of sautéed zucchini
-Sautéed in butter with crushed garlic and fresh herbs, served with mashed potatoes or fries
-Sautéed with Mexican seasonings, wrapped in a tortilla with salsa and shredded lettuce

Preparation and Cooking

* KEEP FROZEN UNTIL READY TO THAW. Remove the product from all packaging and place on tray or plate. Loosely cover and thaw under refrigeration. Keep thawed fillet(s) refrigerated and use within 2 to 3 days.
Rinse fillet(s) and pat dry before cooking.
PAN FRY: From thawed, heat a heavy nonstick skillet over medium-high heat. Pat fillet(s) dry, brush both sides with oil. Place in heated skillet and cook uncovered for 1 ½ to 2 minutes, until browned. Gently turn fillet(s) over and reduce heat to medium. Cook an additional 1 ½ to 2 minutes. When cooking from frozen, cook uncovered 2 to 3 minutes, gently turn fillet(s) over and cook an additional 2 to 3 minutes.
OVEN BROILER: Place thawed fillet(s) on spray-coated broiling pan and broil 5 to 6 inches from heat source for about 3 to 4 minutes, until golden. When cooking from Frozen, cook for 6 – 7 minutes.
CONVENTIONAL OVEN: Preheat oven to 425°F. Place Thawed fillet(s) on spray-coated pan and cook for 4 to 6 minutes. When cooking from Frozen, cook for 9 to11 minutes.
Microwave cooking is not recommended.
* Cooking times and temperatures may vary substantially. Internal temperature should be at least 145°F. We strive to produce a fully “boneless” product. As with all fish, however, occasional bones may still be present.

Food Safety

Keep frozen until ready to use. For best results, thaw in a covered dish in refrigerator 8 to 10 hours or overnight. Keep thawed fillet(s) refrigerated and use within 2 to 3 days. Also cooks from frozen with excellent results.

Ingredients & Nutrition Information

Nutrition Facts

Serving Size 2 Piece (142g / 5oz)

Amount Per Serving
Calories 130 Calories from Fat 15
% Daily Value*
Total Fat 2 g 3 %
Saturated Fat 0 g 0 %
Trans Fat 0 g
Cholesterol 70 mg 23 %
Sodium 125 mg 5 %
Total Carbohydrate 0 g 0 %
Dietary Fiber 0 g 0 %
Sugars 0 g
Protein 24 g
Vitamin A 0 % Vitamin C 0 %
Calcium 2 % Iron 0 %
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65g 80g
    Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
    Dietary Fiber 25g 30g

"We really enjoyed eating these. Very tasty and juicy. Even my brother, who doesn't care for much in the way of fish, thought they were very good."

Susan D. – Gardena, CA

Did You Know?

A trident is a 3-pronged spear used for spear fishing and is the weapon of Poseidon, or Neptune, the God of sea in classical mythology.