How to Cook Fish from Frozen

Frozen seafood is a convenient and high-quality protein for healthy, home-cooked food. Not everybody knows which cooking techniques to use when cooking fish from frozen, but this guide will answer all of your questions on how to cook frozen fish, promising you a delectable experience with every meal.

Can you cook fish from frozen?

Yes! Cooking fish from frozen is easy to do, safe, and delicious when done properly. There are a few advantages:

• Convenience: Cooking fish from frozen makes it easy to cook a healthy meal in under an hour. 

• No planning ahead: Cooking seafood from frozen gives you more options during the week for home-cooked meals, even when you haven’t planned ahead. 

• Flavor integrity: When seafood is frozen shortly after harvest, it locks in the fresh taste, texture, and quality of the fish. Compared to cooking “fresh” fish from a local seafood market, cooking seafood from frozen will ensure a great taste that can’t be beat.

Best Ways to Cook Fish From Frozen

There are many ways to cook fish from frozen, depending on which cooking method is most convenient for you. In most cases, you’ll par-cook the fish from frozen first, until it’s no longer icy in the center of the fillet. After that, you can season the fish and continue to cook it until it’s perfectly flaky

Baking is a favored method when it comes to cooking frozen seafood. Understanding how to bake fish fillets from frozen can transform your cooking routine. Baking provides an effortless and efficient way to uniformly cook your fish, preserving its moisture and flavor.

Step-by-Step: Bake Fish from Frozen

1. Preheat: Preheat oven to 425F.

2. Prepare: Arrange fish on a baking sheet, then cover the dish with foil. 

3. Par-cook: Cook for 10 to 15 minutes, or until no longer frozen in the center. Remove foil, drizzle with olive oil, and season fish with salt and pepper.

4. Bake: Cook for an additional 10 to 15 minutes, aiming for a flaky tenderness. Different fish will require different cooking times, so check on doneness often. 

5. Rest: Take fish off the heat and allow it to finish cooking through before serving it up.

How Long to Bake Fish from Frozen: Cook Times 

• COHO or SOCKEYE: 24 to 26 minutes (120F to 125F internal temp.)

• PACIFIC HALIBUT: 22 to 24 minutes (130F internal temp.)

• PACIFIC COD: 22 to 24 minutes (130F internal temp.)

• ROCKFISH: 17 to 19 minutes (130F internal temp.)

Step-by-Step: Pan-Searing Fish from Frozen

Pan-frying fish from frozen is a quicker method than baking fish from frozen. Each species of fish has its own range of cook times, but generally, you can expect to pan-sear fish from frozen in under 15 minutes. Pan-searing is also ideal if you prefer a crisper texture in seafood, as searing adds a delightful crust that cannot be achieved through baking fish from frozen. 

1. Prep: Rinse fish quickly under cold water to remove any ice glaze or ice crystals. Dry fillets completely with tea towels or paper towels, then season generously with salt and pepper.

2. Par-cook: Heat a skillet over medium heat. Meanwhile, cut a piece of parchment paper to slightly larger than the size of the fish fillet. Set parchment paper into skillet and place fish (skin side up if applicable) on the paper. Cover skillet with lid and allow fish to par-cook until no longer frozen in the center.

3. Sear: Remove fillet and parchment paper from skillet, then increase heat to medium-high. Add enough oil to just cover bottom of skillet. While oil heats, pat fillet dry again with a clean tea towel or paper towel, then season again with salt and pepper.

4. Flip: Once oil begins to shimmer (sizzling hot), carefully return fillet to pan (skin-side down if applicable). Cover, then allow the fish to pan-fry undisturbed until it easily releases from the pan with the help of a fish spatula. 

5. Rest: Uncover and allow fish to rest for a minute or two before serving.

How Long to Pan-Fry Fish from Frozen: Cook Times 

• COHO or SOCKEYE: 5 to 6 minutes on parchment, flip, and cook 2 to 3 more minutes (120F to 125F internal temp.)

• PACIFIC HALIBUT: 4 to 5 minutes on parchment, flip, and cook 3 to 4 more minutes (130F internal temp.)

• PACIFIC COD: 3 to 4 minutes on parchment, flip, and cook 1 to 3 more minutes (130F internal temp.)

• ROCKFISH: 2 minutes on parchment, flip and cook 2 to 3 more minutes (130F internal temp.)

Step-by-Step: Steam Fish from Frozen

The steaming technique is fantastic for maintaining the fish’s natural flavors and juices. It remains one of the leanest ways you can cook your fish, as you don’t need to add any additional fats to the meal unless you want to. 

Gather your materials and ingredients: Your fillet(s), large sauté pan, steamer rack, salt and pepper, spatula. 

1. Prep: Fill a large sauté pan with about an inch of water and place your steamer rack inside the pot. Bring water to a gentle simmer over medium heat. 

2. Steam: Place fish directly on rack, making sure water does not touch the fish fillet. Salt and pepper your fish and allow to cook, covered, per species times listed below. 

3. Rest: Transfer to plate and allow to rest for a minute or two before serving. Top with sauce, if desired. Try serving a pad of lemon-herb compound butter atop any species of steamed fish.

How Long to Steam Fish from Frozen: Cook Times

• COHO or SOCKEYE: 5 to 9 minutes (120F to 125F internal temp.)

• PACIFIC HALIBUT: 6 to 10 minutes (125F to 130F internal temp.)

• PACIFIC COD: 6 to 10 minutes (130F internal temp.)

• ROCKFISH: 2 to 6 minutes (130F internal temp.)

Pro Tips When Cooking from Frozen

• Par-cook: When cooking fish from frozen, many methods work best when the fish is first cooked covered. This initial step helps to gently steam the fish so that it can cook more evenly. 

• Carryover cooking: To prevent overcooking your fish, remove it from heat a few degrees before your target temperature — this will ensure the perfect cook for your fish every time.

• Safety standards: Be sure to cook your fish to a safe internal temperature.

Best Place to Buy Frozen Seafood

Stock up your freezer with sustainably-caught fish by sourcing your seafood online from Wild Alaskan Company. You’ll get high-quality frozen fish delivered straight to your doorstep. Explore a range of seafood offerings from Wild Alaskan Company.