Thin and medium-thickness fish fillets can be cooked directly from frozen; this often gives a better result because the fish loses less water while thawing. Cooking time takes roughly half again as long. The method does not work for thick pieces or whole fish: the outside dries out before the inside cooks. Pan-frying and breading are also not suitable for frozen fish.
Cooking fish directly from frozen may seem counterintuitive, but it has a sound reason. As fish thaws, ice crystals melt and water released from the cells drains away, reducing the fish’s moisture. With direct cooking, much of this moisture loss is avoided because the water melts while the fish begins to cook. It also eliminates the hours needed for thawing and avoids using up the safe storage time associated with thawing and waiting. This method is especially useful for making dinner with fillets kept ready in the freezer, since it does not require advance planning.
The method has a thickness limit. Fillets no thicker than about 2 centimeters can be cooked directly from frozen. With thicker pieces, heat takes longer to reach the center, and the outer layers overcook during that time; the result is dry on the outside and raw inside. Do not try this method with whole fish. Shrimp, calamari rings, and small fish fillets are best suited to it. The fish should be frozen as one piece at a time; if separate pieces have frozen together in a block, separate them first.
There are only a few suitable cooking methods. The oven works best: place the fish on a baking sheet, brush the top with oil, and cook at the usual oven temperature. Steaming and cooking in sauce also work because the environment is already moist. Pan-searing and breading are not suitable: ice on the surface of frozen fish turns to steam suddenly in hot oil, causing it to spatter violently and preventing the coating from sticking. Deep-frying is unsuitable for the same reason. Grilling can be tried carefully with medium-thickness fillets.
Cooking time increases by roughly half: a fillet that takes 10 minutes to cook after thawing will take close to 15 minutes from frozen. This is only an estimate and is not enough on its own. Check the internal temperature: fish is considered safe when it reaches 63°C / 145°F. Insert the thermometer into the thickest part. Also check the texture: insert a fork and turn it gently; the fish is cooked when it flakes apart. Use the 2 checks together. Since the cooking time is longer, add sauces and vegetables accordingly; thin vegetables added at the same time as the fish may overcook.
A few details can improve the result. Briefly rinse the ice glaze on the fish under cold running water before cooking and pat it dry with a paper towel; if this water collects on the baking sheet, the fish will steam. Salt and seasonings do not stick to a frozen surface, so add them halfway through cooking, after the surface has thawed. Placing a wire rack on the baking sheet also allows air to circulate underneath. Fish that has been thawed and cooked can be refrozen if it is refrigerated within 2 hours of cooking, though its texture will dry out a little more. Eat leftover cooked fish stored in the refrigerator within 3 to 4 days.
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