High Liner · Frozen Fish and Seafood
Pan-sear Selects Lemon Pepper Wild Caught Sole
A 4.9 oz (137g) serving of Pan-sear Selects Lemon Pepper Wild Caught Sole by High Liner has 200 calories, 1g of sugars and 260mg of sodium, as submitted by High Liner Foods (USA) Incorporated to USDA (FoodData Central 2464693, record updated Nov 4, 2021).
Values for the declared serving and per 100 g. FoodData Central 2464693, available Feb 16, 2023; USDA record.
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
Computed from the values per 100 g that High Liner Foods (USA) Incorporated submitted to USDA, for the declared 137g serving. They are rounded as FDA requires labels to round; the package in your hand is the authority. Check the USDA record.
- UPC
- 079300893377
- Category
- Frozen Fish and Seafood
- Records
- 9 under this UPC; this page shows the newest record of this barcode
How it compares with other frozen fish and seafood
Per 100 g, it has more sugar than 75% of the 3,374 frozen fish and seafood products in USDA's branded database, and it has more sodium than 35% of them.
Where the calories come from: 33% carbohydrate, 40% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among frozen fish and seafood: sugar per 100 g
| Per 100 g | This product | Median of the category | Share of the category lower |
|---|---|---|---|
| Total sugars | 0.7 g | 0 g | 75% |
| Sodium | 190 mg | 298 mg | 35% |
| Protein | 10.2 g | 16.1 g | 12% |
| Calories | 146 | 105 | 70% |
Source: USDA FoodData Central branded foods, April 30, 2026 release; category statistics computed by GetFoodFacts from 3,374 products, one per barcode.
What is in it
Ingredients (as submitted): WILD SOLE, WATER, ENRICHED BLEACHED WHEAT FLOUR (FLOUR, NIACIN, FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), VEGETABLE OIL (CANOLA OIL, COTTONSEED OIL, AND/OR SOYBEAN OIL), ENRICHED WHEAT FLOUR (FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), RICE FLOUR, MODIFIED CORN STARCH, CONTAINS 2% OR LESS OF: SUGAR, YEAST, SALT, CITRIC ACID, DEHYDRATED ONION, SPICES, DEHYDRATED GARLIC, NATURAL LEMON FLAVOR, BLACK PEPPER, NATURAL FLAVOR, TURMERIC (COLOR), SODIUM TRIPOLYPHOSPHATE (TO RETAIN MOISTURE).
The statement lists 19 ingredients at the top level, beginning with Wild Sole, Water, Enriched Bleached Wheat Flour (flour. It has no separate "Contains" line; a major allergen (the nine the FDA requires on labels: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans, sesame) may be named inside the ingredients instead. For allergies, read the package: this is the record USDA holds (updated Nov 4, 2021), not the label on the shelf today.
Source: the ingredient statement High Liner Foods (USA) Incorporated submitted to USDA (FoodData Central 2464693).
More High Liner frozen fish and seafood
| Product | Calories per 100 g | Sugars per 100 g | Sodium per 100 g |
|---|---|---|---|
| Sesame Ginger Lightly Breaded Pollock Fillets | 146 | 0.64 g | 344 mg |
| Parmesan Herb Lightly Breaded Sole Fillets | 146 | n/a | 318 mg |
| Lemon Pepper Wild Caught Lightly Breaded Sole Fillets | 145 | 0.72 g | 188 mg |
| Savoury Herb Wild Caught Lightly Breaded Whole Cod Fillets | 145 | n/a | 203 mg |
| Pan-sear Selects, Roasted Garlic & Herbs Wild Caught Haddock | 143 | 0 g | 206 mg |
Source: USDA FoodData Central branded foods, April 30, 2026 release.
Questions about this product
How many calories are in High Liner Pan-sear Selects Lemon Pepper Wild Caught Sole?
200 per 4.9 oz (137g) serving, and 146 per 100 g.
How much sodium is in High Liner Pan-sear Selects Lemon Pepper Wild Caught Sole?
260mg per serving (11% of the 2,300 mg Daily Value).
Is this the label on the package today?
It is the record High Liner Foods (USA) Incorporated submitted to USDA, last updated Nov 4, 2021. Recipes change: the package in your hand is the authority.
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov