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Frozen Cape Whiting Steaks 500g

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Frozen Cape Whiting Steaks 500g

R 89.99
wrewards vitality


These individually wrapped Frozen Cape Whiting Steak Fillets are specially selected from the catch for maximum freshness, flavour and texture.  

  • Minimum 4 portions  
  • Skinless 
  • Deboned
  • High in Omega 3
  • Uncooked


  • Product code:
  • 20064143

Nutritional information

Description Per
Measurement % NRV
Portion Size 100 110 g -
Energy 240 264 kJ -
Protein 14.2 15.6 g -
Carbohydrate 1.1 1.2 g -
Of which Sugars 0 0 g -
Total Fat 0.3 0.3 g -
Of which mono unsaturated fatty acids 0 0 g -
Of which poly unsaturated fatty acids 0.1 0.1 g -
Of which saturated fatty acids 0.1 0.1 g -
Of which trans fatty acids 0 0 g -
Of which omega 3 (EPA + DHA) fatty acids 140 m 154 m g -
Cholesterol 36 40 mg -
Dietary Fibre 0.6 0.7 g -
Sodium 85 94 mg -


COOKING INSTRUCTIONS COOK FROM FROZEN OVEN BAKE: 180°C FOR 25 MINUTES Place Cape Whiting portions in a well buttered baking dish, brush with melted butter and season to taste. Cover the dish and bake for about 15 minutes Remove cover and bake for a further 10 minutes, until cook through. PAN FRYING : 8 Minutes Heat a little oil and butter in a medium sized frying pan on medium heat. Place frozen portions in a frying pan for 3-4 minutes on each side, repeating until fish is cooked through. GRILL : 10 minutes Pre heat grill. Place Cape Whiting portions on a baking tray, brush with melted butter and season to taste. Place under grill in the middle of the oven. Grill for 5 minutes on each side until cooked. As domestic appliances vary these times are a guide only.

Storage Instruction

Freeze in a (****) freezer (-18°C) until best before date. Do not refreeze once defrosted.


  • Fish


Hake (Merluccius spp)

Delivery & returns

How long will it take for my order to be delivered?

This will depend on the contents of your order and your delivery location. In general:

  • Food items are available for next-day delivery
  • Clothing, homeware and beauty items are delivered in 3 to 5 days
  • If your order includes both food and non-food items, you can choose to have your order delivered all together or have your food items delivered earlier.

What areas do you deliver to?

We deliver within the major metropolitan areas of the following cities and towns:

  • Bloemfontein
  • ​Cape Town
  • Durban
  • East London
  • Franschhoek
  • George
  • Johannesburg
  • Knysna
  • Nelspruit
  • Paarl
  • Pietermaritzburg
  • Plettenberg Bay
  • Port Elizabeth
  • Pretoria
  • Somerset West
  • Wellington

What does delivery cost?

In general, delivery fees are between R50 and R95. The cost of delivery is determined by your delivery address and the items that you have ordered. We offer free delivery for first-time orders and from time to time we may offer free delivery for customers who spend more than a specified amount on their orders.

Is there a minimum order for delivery?

No, there is no minimum order value. We are happy to deliver anything you order, big or small.

What happens if there is no-one home when you deliver?

We will try to arrange for an alternative delivery option with you, but we reserve the right to charge you an additional delivery fee if we cannot do this and need to deliver at another date and time.

Why do you not deliver to all areas within South Africa?

We are working hard to add new delivery areas. If we don’t currently deliver to your area, please keep checking back. If you would like to recommend that we add a particular area, please send an email with details of your request to

Do you deliver to other countries outside of South Africa?

Not yet. We are working on a facility for international deliveries.

Can I get a same-day delivery?

No, same-day deliveries are currently not available.

What is your refund policy?

We will gladly refund or exchange any item in a saleable condition within 60 days, provided you have the original tax invoice.

  • This does not apply to items purchased during our Sale
  • Should you not have the original tax invoice or till slip, we will be happy to exchange your purchase at the current system price
  • In store: Cell phones, accessories and certain other merchandise are covered by separate warranties
  • For hygiene reasons, underwear (excluding bras) and earrings for pierced ears may not be returned or exchanged
  • Gift cards purchased will not be refunded

Are there any constraints on wine delivery?

Western Cape wine deliveries will only be after 11am on a Sunday due to legal constraints. Selected stores may not be eligible for Sunday wine delivery.