Cooking Directions

Conventional Oven

  • UNCOOKED. KEEP FROZEN UNTIL READY TO COOK.
  • 1. Preheat oven to 450ºF.
  • 2. Arrange on metal baking pan.
  • 3. Bake 15-17 minutes total* Flip after 10 minutes.
  • For extra crunch or cooking more than 8 fish sticks, add 3 minutes to the cooking time.
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 165°F OR HIGHER BEFORE SERVING.

Microwave Oven (1100 Watts**)

  • UNCOOKED. KEEP FROZEN UNTIL READY TO COOK.
  • For more than 8 sticks, conventional oven directions are recommended.
  • 1. Arrange fish sticks in a single layer on a microwavable plate lined with parchment paper (DO NOT use wax paper).
  • 2. Microwave on HIGH according to the chart below.
  • 3. CAUTION: FOOD AND PLATE WILL BE HOT! Let cool in microwave before serving.
  • Microwave Cook Times*
  • 4 Sticks: 1 minute, FLIP, 30 seconds
  • 8 Sticks: 2 minutes, FLIP, 1 minute
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 165°F OR HIGHER BEFORE SERVING.
  • **Note: For lower wattage microwaves, microwave an additional 1:30 minutes.

  • For food safety and quality, follow cooking directions below.

AIR FRYER (1500W**):

  • 1. Place 8 sticks (or less) in the air fryer basket.
  • 2. Fry at 400°F for 7-10 minutes*.
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 165°F OR HIGHER BEFORE SERVING.
  • **Directions were developed using two servings in a 1500W Air Fryer without oil. Air fryers can have varying operation methods and wattages. Lower wattage air fryers may require more cooking time.

  • Please refer to the label on your actual package for the most current nutrition, ingredient and allergen information.

Nutritional Info

Nutrition Facts

Serving Size: 4 sticks (106g)
Servings Per Container: 5

INGREDIENTS: Alaska Pollock fillets, breadcrumb coating, vegetable oil.

Alaska Pollock fillets
Breadcrumb coating
Wheat flour, water, yellow corn flour, sugar, salt, onion powder, whey, yeast, baking powder (baking soda, sodium aluminum phosphate, cream of tartar), natural flavor.
Vegetable oil
Canola and/or soybean oil.
CONTAINS: POLLOCK, WHEAT, MILK.

Please refer to the label on your actual package for the most current nutrition, ingredient and allergen information.

Amount Per Serving:
Calories 230
% Daily Value*
Total Fat 10g 13%
  Saturated Fat 1g 5%
  Trans Fat 0g
  Polyunsaturated Fat 3g
  Monounsaturated Fat 7g
Cholesterol 20mg 7%
Sodium 430mg 19%
Total Carbohydrate 26g 9%
   Dietary Fiber 1g 4%
   Total Sugars 2g
      Includes 1g Added Sugars 2%
Protein 10g 20%
Vitamin D 0mcg 0%
Calcium 17mg 2%
Iron 0mg 0%
Potassium 209mg 4%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
110mg of EPA and DHA Omega-3 fatty acids per serving
* 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
   Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Potassium   3,500mg 3,500mg
Total Carbohydrate 300g 375g
   Dietary Fiber   25g 30g
Protein   50g 65g

Cooking Directions

CONVENTIONAL OVEN

  • UNCOOKED. KEEP FROZEN UNTIL READY TO COOK.
  • 1. Preheat oven to 425°F.
  • 2. Arrange on metal baking pan.
  • 3. Bake 11-14 minutes total* Flip after 8 minutes
  • For extra crunch or if cooking more than 20 fish sticks, add 2 minutes to the cooking time.
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 165°F OR HIGHER BEFORE SERVING

MICROWAVE OVEN (1100 WATTS**) + OVEN BROILER

  • For more than 12 sticks, traditional cooking directions are recommended.
  • 1. Arrange fish sticks in a single layer on a microwave-safe dish and cook on HIGH for 1 minute.
  • 2. While microwaving, move oven rack to MIDDLE of oven.
  • 3. Turn oven on Broil setting (HI or 550°F). Preheat oven for only 1 minute.
  • 4. CAUTION: HOT! Transfer fish sticks onto metal baking pan and broil according to the below.

6 Sticks

  • 4 minutes > FLIP > 3-4 minutes

12 Sticks

  • 5 minutes > FLIP > 4 minutes

  • ***Note: For lower wattage microwaves, microwave for an additional 30 seconds. *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 165°F OR HIGHER BEFORE SERVING

Nutritional Info

Nutrition Facts

Serving Size: 5 sticks (79g)
Servings Per Container: 9

INGREDIENTS: Minced Pacific Whiting, breadcrumb coating, vegetable oil.

Minced Whiting
Pacific Whiting, citric acid and sodium erythorbate (to help protect flavor).
Breadcrumb Coating
Wheat flour, water, sugar, salt, yeast, whey.
Vegetable oil
Canola and/or soybean oil.
CONTAINS: WHITING, WHEAT, MILK.
Please refer to the label on your actual package for the most current nutrition, ingredient and allergen information.
Amount Per Serving:
Calories 180
% Daily Value*
Total Fat 8g 10%
  Saturated Fat 0.5g 3%
  Trans Fat 0g
  Polyunsaturated Fat 0g
  Monounsaturated Fat 0g
Cholesterol 15mg 5%
Sodium 240mg 10%
Total Carbohydrate 19g 7%
   Dietary Fiber 1g 4%
   Total Sugars 2g
      Includes 1g Added Sugars 2%
Protein 8g
Vitamin D 0mcg 0%
Calcium 10mg 0%
Iron 0mg 0%
Potassium 170mg 4%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
110mg of EPA and DHA Omega-3 fatty acids per serving
* 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
   Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Potassium   3,500mg 3,500mg
Total Carbohydrate 300g 375g
   Dietary Fiber   25g 30g
Protein   50g 65g

Cooking Directions

CONVENTIONAL OVEN

  • UNCOOKED. KEEP FROZEN UNTIL READY TO COOK.
  • 1. Preheat oven to 425°F.
  • 2. Arrange on metal baking pan.
  • 3. Bake 11-14 minutes total* Flip after 8 minutes
  • For extra crunch or if cooking more than 20 fish sticks, add 2 minutes to the cooking time.
  • *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 165°F OR HIGHER BEFORE SERVING

MICROWAVE OVEN (1100 WATTS**) + OVEN BROILER

  • For more than 12 sticks, traditional cooking directions are recommended.
  • 1. Arrange fish sticks in a single layer on a microwave-safe dish and cook on HIGH for 1 minute.
  • 2. While microwaving, move oven rack to MIDDLE of oven.
  • 3. Turn oven on Broil setting (HI or 550°F). Preheat oven for only 1 minute.
  • 4. CAUTION: HOT! Transfer fish sticks onto metal baking pan and broil according to the below.

6 Sticks

  • 4 minutes > FLIP > 3-4 minutes

12 Sticks

  • 5 minutes > FLIP > 4 minutes

  • ***Note: For lower wattage microwaves, microwave for an additional 30 seconds. *FULLY COOK FISH TO AN INTERNAL TEMPERATURE OF 165°F OR HIGHER BEFORE SERVING

Nutritional Info

Nutrition Facts

Serving Size: 6 sticks (95g)
Servings Per Container: 15

INGREDIENTS: Minced Pollock, breadcrumb coating, vegetable oil.

Minced Pollock

Breadcrumb coating
Wheat flour, water, sugar, salt, whey, yeast.

Vegetable oil
Canola and/or soybean oil.
CONTAINS: POLLOCK, WHEAT, MILK.

Please refer to the label on your actual package for the most current nutrition, ingredient and allergen information.

Amount Per Serving:
Calories 210
% Daily Value*
Total Fat 10g 13%
  Saturated Fat 1g 5%
  Trans Fat 0g
  Polyunsaturated Fat 2.5g
  Monounsaturated Fat 6g
Cholesterol 25mg 8%
Sodium 330mg 14%
Total Carbohydrate 20g 7%
   Dietary Fiber 2g 7%
   Total Sugars 2g
      Includes <1g Added Sugars 2%
Protein 10g
Vitamin D 1mcg 6%
Calcium 25mg 2%
Iron 0mg 0%
Potassium 219mg 4%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
110mg of EPA and DHA Omega-3 fatty acids per serving
* 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
   Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Potassium   3,500mg 3,500mg
Total Carbohydrate 300g 375g
   Dietary Fiber   25g 30g
Protein   50g 65g

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