Chewsday Review- Ocean Royale Southern Blue Whiting Fillets Oat & Rye

It’s been a minute since I reviewed a fish product so when these Ocean Royal Southern Blue Whiting Fillets were requested I thought I should check them out! We all know I love an Aldi special buy, so how do these stack up to the other frozen fish products on the market?

🔹Ingredients:

🔸 Southern Blue Whiting (fish), Oat and Rye Crumb Coating (40%) [vegetable oils, wheat flour, water, thickeners, oats (1%), rice flour, kibbled rye (1%), salt, mustard powder, sugar garlic powder, onion granules, yeast, wheat gluten, yeast extract, glucose powder, black pepper]

🔸 As the name would suggest Southern Blue Whiting is found in the southern oceans and is a great fish option! Preferable to something like Basa, which is a much cheaper fish farmed in Vietnam.

🔸 The fish makes up 60% of the overall fillet.

🔸 Common allergens include: fish, wheat (gluten)

🔹 The positives:

🔸 Low saturated fat at only 0.6g/100g.

🔸 Overall sugar content is low at 2.2g/100g. You may not expect this product to have any sugar, but beware many crumbed products are hiding it! From the ingredients list we can see that sugar has been added here (sugar, glucose powder). Ideally there would be no added sugar, so not a true positive.

🔸 Sodium (salt) is reasonably low for a processed/crumbed product at 250mg/100g. This isn’t a low salt product overall but is less than most chicken nuggets and some frozen fish fingers.

🔸 $15.84 per kilo for the fish fillets (works out to about $25/kg for the actual fish), this isn’t bad for a main meal protein.

🔸 To cook place in a hot oven for just over 20 minutes- makes for a pretty convenient, no fuss dinner!

🔹 The negatives:

🔸 It's not clear whether these fingers are a good source of long chain n-3 fats, which are the fats most beneficial for brain and heart health. The fish fingers are likely to contain some n-3 fats, as fish is naturally a good source, but if they provided a lot then I suspect that this would be declared on the packaging. Oily fish tend to provide the most n-3 fats, and this is a lower fat fish, so it may not have as much as you might hope.

🔹 The marketing:

🔸 “No artificial colours, flavours or preservatives” All true.

🔸 “Good source of protein” As expected! Probably equivalent, if not slightly higher than most chicken nuggets.

🔹 The alternatives:

🔸 This is a reasonable option for a pre-packaged crumbed freezer product. An easy dinner for those nights you need something quick and simple!

🔸 Pretty comparable to the Birds Eye Crumbed Whiting fillets, but with 10% more fish per fillet and a slightly better price point.

🔸 Whole fish is always a great, nutritious option.

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Dr Kyla Smith and Liz Beaton are paediatric dietitians specialising in fussy eating, feeding difficulties and childhood nutrition. Lauren Pike is an occupational therapist working in fussy eating and feeding difficulties. They have a private practice called Mealtime Building Blocks in Perth, Western Australia. You can connect with Kyla, Liz and Lauren here www.mealtimes.com.au

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