How to Cook Fish from Frozen and Make It Taste Amazing

We’ve all been there. It’s 5 PM, you’re staring into the freezer at a rock-solid fillet of fish, and the thought of waiting for it to thaw feels like an eternity. The good news? You don’t have to. As the MahiGar (Fish Chef), I’m here to tell you that cooking fish straight from the freezer is not only possible, but it can also yield incredibly delicious, moist, and flaky results—if you know the right techniques.

Forget the myths about frozen fish being inferior. Thanks to modern flash-freezing technology, which freezes seafood just hours after being harvested, the quality, texture, and flavor are locked in at their peak. ² In my kitchen, a well-stocked freezer is a secret weapon for fast, healthy weeknight meals.

This guide will walk you through my tested methods for turning a frozen fillet into a masterpiece. For a complete overview of all seafood cooking methods, be sure to explore our foundational pillar page, The Ultimate Guide to Cooking Seafood.

The Golden Rules of Cooking Fish from Frozen

Before we dive into specific methods, there are a few core principles that will set you up for success.

1. Choose the Right Fish: Leaner, thinner fillets tend to cook more evenly from frozen. Excellent choices include cod, tilapia, pollock, and halibut. While you can cook fattier fish like salmon, stick to smaller, individual portions rather than large, thick sides.
2. Pick the Right Cooking Method: Because frozen fish releases a lot of moisture, some techniques work better than others. Pan-searing is very difficult as the excess water prevents a crispy crust from forming. Instead, embrace methods that work with this moisture:
   Baking, broiling, steaming, and air frying are your best friends.
3. Give it a Quick Rinse (and a Thorough Dry): While some sources say to cook it straight from the package, I’ve found the best results come from a quick rinse under cold water. This removes any ice crystals on the surface that can make the fish soggy. The most crucial part of this step is to then
   pat the fish completely dry with a paper towel. A dry surface is key to better texture.
4. Expect a Longer Cook Time: As a general rule, fish cooked from frozen will take about 50% longer than its thawed counterpart. Always check for doneness.

Method 1: Baking (The Go-To Method)

Baking is one of the most forgiving and effective ways to cook frozen fish, as the dry heat of the oven helps evaporate excess moisture.

The MahiGar Method for Baking Frozen Fish:

1. Preheat Oven: Get your oven very hot. A temperature of 425-450°F (220-230°C) is ideal.
2. Par-Cook to Thaw: Place the rinsed and dried frozen fillets on a parchment-lined baking sheet. Cover the sheet loosely with foil and bake for 10-15 minutes. This initial step gently steams the fish, thawing it evenly without overcooking the exterior.
3. Season and Finish: Remove the foil. The fish should now be thawed. Brush it generously with olive oil, then season with salt, pepper, and your favorite herbs. Return the fish to the oven, uncovered, and bake for another 10-15 minutes, or until the fish is opaque and flakes easily with a fork.

Method 2: Air Frying (The Fast & Crispy Method)

The air fryer is a game-changer for cooking from frozen, circulating hot air to cook the fish quickly and create a lovely texture.

How to Air Fry Fish from Frozen:

1. Preheat Air Fryer: Preheat your air fryer to 390-400°F (200°C).
2. Prep the Basket: Spray the air fryer basket generously with cooking spray to prevent any sticking.
3. Season and Cook: Place the rinsed and dried frozen fillets in the basket in a single layer. Brush with oil and season well. Air fry for 10-15 minutes, flipping the fillets halfway through to ensure they cook evenly on both sides.
4. Check for Doneness: The fish is done when the internal temperature reaches 145°F (63°C) and the flesh is flaky.

Method 3: Instant Pot (The Gentle Steaming Method)

Using a pressure cooker like an Instant Pot is essentially a high-speed steaming method that keeps the fish incredibly moist.

How to Cook Frozen Fish in an Instant Pot:

1. Add Liquid and Trivet: Pour 1 cup of water into the inner pot. Place the metal trivet inside—this is essential to keep the fish out of the water.
2. Arrange the Fish: Place the seasoned frozen fillets on the trivet in a single layer. Do not stack them, as they won’t cook evenly.
3. Pressure Cook: Secure the lid and set the valve to “Sealing.” Cook on high pressure for 3-8 minutes, depending on the thickness of your fish (a thin tilapia fillet might only need 3 minutes, while a thick cod fillet might need 8).
4. Quick Release: As soon as the timer goes off, perform a quick release by carefully turning the valve to “Venting.” This immediately stops the cooking process and prevents the delicate fish from overcooking.

How to Make Frozen Fish Taste Amazing

A common concern is that frozen fish might have a stronger “fishy” taste. Here are my pro tips to ensure it tastes fresh and delicious:

• Embrace Bold Flavors: Since you’re not aiming for a delicate, crispy skin, this is the perfect time for flavorful sauces and marinades. A lemon-butter sauce, a zesty herb marinade, or a bold curry are all excellent choices.
• Season After Par-Cooking: When baking, it’s best to add your seasonings after the initial foil-covered steaming step. This allows the flavors to adhere to the thawed surface of the fish.
• A Quick Milk Soak: If you have 15-20 minutes, you can partially thaw the fish in a bowl of milk in the refrigerator. The milk helps to neutralize any strong fishy odors and flavors. Pat dry thoroughly before cooking.

Frequently Asked Questions (FAQ)

With these methods in your culinary toolkit, a frozen fillet of fish is no longer a dinner dilemma—it’s an opportunity for a quick, healthy, and delicious meal.

I’d love to hear which method you try first! Leave a comment and a star rating below to share your experience.