Don’t Thaw: Easy Tips on Cooking Frozen Seafood

Did you forget to defrost the bag of shrimp or marinated fish fillets in your freezer? You don’t have to worry! You can cook seafood frozen.

Picking up a bag of frozen seafood can be more convenient than buying it fresh. Fresh seafood should be cooked in 48 hours or less to maintain its flavor and texture. In contrast, frozen seafood can maintain its flavor and texture for up to 6 months in the freezer. You don’t have to wait until it is completely thawed to cook.

There are many different methods that you can use to cook frozen fish: sautéing, roasting, steaming, broiling, poaching or grilling. What you have to keep in mind when you cook frozen seafood is that you will need to double the cooking time so that the internal temperature can reach 145º Fahrenheit. No matter what method you choose, always rinse frozen seafood under cold water to remove any ice on it. Then pat it dry with a paper towel.

Sautéing, roasting, and grilling are the most popular ways to prepare frozen seafood. Follow these simple instructions to cook frozen fish like a pro.

1. Heat a heavy nonstick skillet over medium-high.

2. After rinsing the fish and patting it dry, brush both sides with olive oil or another high oleic vegetable oil. (Avoid using oil that will burn on a high heat like butter or sunflower oil.)

3. Lay the fish down in the headed pan with the skin up. Cook uncovered until brown (about 3 to 4 minutes).

4. Flip the fish over. Dust with seasoning.

5. Cover the skillet, turn the heat down to medium and cook for 6 to 8 minutes. (If the center is not done, which may happen with a thick fish, finish it in the oven at 400ºF.)

6. Remove from heat and serve when the internal temperature reaches 145º F or it looks opaque all the way through.

1. Preheat your oven to 450ºF and line a baking sheet with foil or spray it with cooking oil.

2. After rinsing the fish and patting it dry, brush both sides with olive oil or another high oleic vegetable oil. (Avoid using oil that will burn on a high heat like butter or sunflower oil.)

3. Place the fish on the prepared baking sheet.

4. Cook for 4 minutes.

5. Pull the pan out of the oven. Add spices or baste with melted butter. Then return to oven.

6. Cook for another 8 to 11 minutes. If it is a thick fish steak or fillet, flip it over midway through.

7. Remove from heat and serve when the internal temperature reaches 145º F or it looks opaque all the way through.

1. Turn on the grill. If it is electric, turn it up to 400ºF.

2. After rinsing the fish and patting it dry, brush both sides with olive oil or another high oleic vegetable oil. (Avoid using oil that will burn on a high heat like butter or sunflower oil.)

3. Tear-off sheets of foil for each fillet or fish steak. Each sheet should be about 4 inches longer than the fish.

4. Spray cooking oil on the dull side of the foil. Lay the fish inside with the skin facing down on the greased side of the foil.

5. Fold the sides of the foil over and bring them together at the top. Roll the ends to make a seam and create a packet.

6. Place each fish packet onto the grill.

7. Cook for 8 to 10 minutes.

8. Use tongs to remove the packet from the heat.

9. Open the fish packets and add butter and seasonings. Then close the packets again and place back on the grill.

10. Cook for another 8 to 10 minutes.

11. Remove from heat and serve when the internal temperature reaches 145º F or it looks opaque all the way through.

Stop by City Fish Market to pick up freshly frozen seafood for a healthy and delicious meal.