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200 Grams

Fresh Skinless Scottish Cod Fillet, vacuum packed and delivered in a chilled box.

We source our Cod from the major Scottish fish markets of Peterhead, Fraserburgh, Kinlochbervie and Shetland. A very versatile fish, its mild flavour allows it to pair well with stronger flavours from the Orient or the subtle flavours of the Mediterranean. Forming large white flakes when cooked. Great pan fried, deep fried, steamed or baked.



Serving Suggestions

You could oven bake or pan-fry this delicious fish!

Cooking instructions: Oven

Oven cook from chilled. Before heating: Preheat oven. Remove all packaging. Cover baking tray with foil, lightly oil and place fish skin side down. Place the baking tray on the middle shelf of the oven. After cooking: Check food is piping hot. All cooking appliances vary. As the natural size and thickness of fish may vary and performance of cooking appliances may vary, this is a guide only. Oven cook from chilled. 200°C. Fan 180°C. Gas 6. 33 mins


Freeze as soon as possible after purchase and always within the use by date. Once frozen consume within 1 months. Defrost fully before use. Consume within 24 hours. Do not refreeze once defrosted. For use by date: see front of pack. Keep refrigerated, once opened consume within 1 days and do not exceed the use by date.

Freeze as soon as possible after purchase and always within use by date. Once frozen consume within 1 month. Once defrosted use the same day. Do not refreeze once defrosted.


Your fish will be securely sealed and vacuum-packed individually and delivered in a polystyrene box with frozen gel packs.


Caution: Although every care has been taken to remove bones, some may remain.

Caution: Take care when opening parcel as steam may escape.


Nutrition Information

Cod is a lean fish which is high in protein and low in fat.  It is high in vitamin B3, B12, Iodine, Selenium.  It is also a source of phosphorus and potassium.

Nutrient Amount per 100g (as sold)  % of RI
Energy (kcal/kJ) 75kcal/314kJ 4%
Fat (g) 0.6 1%
    of which saturates (g) 0.16 1%
Carbohydrate (g) 0.0 0%
    of which sugars (g) 0.0 0%
Protein (g) 17.5 35%
Salt (g) 0.23 4%
Vitamin B3 (mg) 4.9 31%
Vitamin B12 (μg) 1.5 60%
Phosphorus (mg) 169 24%
Potassium (mg) 322 16%
Selenium (mg) 23 42%
Iodine (mg) 196 131%

RI = Reference Intake of an average adult (2000kcal/8400kJ)


B-vitamins are particularly known for their role in energy production, creation/repair of our DNA and also maintaining heart and brain health. They are involved in every single aspect of generating essential energy in the body and help maintain energy levels by releasing energy from the food we eat.

Cod contains almost 1/3 of our requirements for Vitamin B3. Phosphorus and B3 are heavily involved in supplying and producing energy for our body. B3 also plays a role in managing cholesterol levels (certain types of cholesterol are associated with an increased risk of heart disease and heart attacks).

Cod is a great source of iodine, it contains 131% of the reference value and over 32x the amount of iodine compared to chicken. Iodine and selenium are needed to form thyroid hormones - the thyroid is the gland responsible for our metabolic rate and helps determine how many calories we burn each day.