Freezing fish is a good way to extend its freshness until you're ready to cook it up. While you could microwave a frozen cod fillet, it can affect the texture of your fish. Try grilling, steaming, roasting or broiling your fish instead.
A 4-ounce serving of cooked cod is an excellent source of protein and essential nutrients, such as vitamin B12 and selenium, according to the USDA. While low in saturated fat, cod is rich in the omega-3 fatty acids that may help lower your risk of heart disease, according to the Mayo Clinic.
When fresh cod is not available, frozen cod is an economical and versatile alternative. Whole frozen cod needs to be completely thawed before cooking, but frozen cod fillets can be prepared in a variety of ways without defrosting.
Read more: Is Cod a Healthy Fish to Eat?
Prepare the Cod
Step 1: Remove From Packaging
Remove the number of frozen cod fillets you plan to use from their packaging. Return any unused fillets promptly to the freezer, ensuring that they are in an airtight bag or container.
Step 2: Rinse the Fillets
Position your faucet to run the coldest possible water. Rinse each fillet briefly under the water, until the surface glaze of ice is gone.
Step 3: Pat Fish Dry
Pat each fillet dry with paper towels. Set the fish aside.
Grill Frozen Cod
Step 1: Spray Some Foil
Coat the dull side of a large square of aluminum foil lightly with nonstick cooking spray. Place the frozen fillet in the center, skin-side down.
Step 2: Oil and Wrap
Use a pastry brush to spread vegetable oil on both sides of the fillet. Fold up the sides of the foil to form a sealed packet around the fish.
Step 3: Place on Grill
Place the packet on a grill heated to 400 degrees Fahrenheit. Allow the fish to cook for eight to 10 minutes.
Step 4: Add Seasonings to Packet
Use a metal spatula to remove the packet from the grill. Open the foil, add seasonings to the surface of the fish and reseal the packet.
Step 5: Grill Until Done
Put the fish back on the grill. Continue to cook for eight to 10 more minutes. For flavor variety, try using a grilled cod marinade or making blackened cod on the grill.
Steam Frozen Cod
Step 1: Boil Some Liquid
Fill a large saucepan or stockpot with approximately 1 inch of liquid, choosing from water, broth, 100 percent fruit juice or a combination of liquids. Bring the liquid to a boil over high heat.
Step 2: Add Veggies and Cod
Line a steamer insert with thin-cut vegetables, such as wide lettuce leaves or sliced onions. Place the insert into the stockpot and lay the frozen cod fillet onto the vegetables.
Step 3: Cover and Steam
Put the lid loosely in place. Steam the fish for five to seven minutes. Use a spatula to gently remove the cooked fish.
Roast Frozen Cod
Step 1: Coat Both Sides
Spray a baking dish lightly with nonstick cooking spray. Place the prepared frozen cod into the center of the dish. Coat each side of the fillets with a thin film of your favorite vegetable oil.
Step 2: Roast and Season
Roast the frozen cod for four minutes at 450 F. Sprinkle the fish with seasonings, such as salt, pepper, herbs, spices, sauce or lemon juice, if desired.
Step 3: Cook Until Done
Return the dish to the oven. Continue to roast until the fish is done, about 12 to 15 additional minutes.
Broil Frozen Cod
Step 1: Spray Pan and Brush Fish
Spray a broiler pan with nonstick cooking spray. Place the frozen cod fillets onto the pan. Brush each side of the fillets with vegetable oil.
Step 2: Broil Your Fish
Place the pan under a broiler that has been preheated to 450 F. Broil the fish for four minutes.
Step 3: Add Some Seasoning
Remove the broiler pan. Sprinkle the fish with seasonings.
Step 4: Cook Until Done
Put the pan back under the broiler. Cook the fish until done, about eight to 11 more minutes.
Read more: How to Bake Cod Fish in Foil
Follow These Tips
Cod is done when it flakes easily with a fork and the flesh appears opaque. To be certain it's thoroughly cooked, use an instant-read thermometer to determine that the internal temperature has reached 145 F, as advised by the Food and Drug Administration.
If you prefer to thaw cod before cooking it, place it in the refrigerator overnight or put it in a sealed zip-top bag and immerse it in cold water, as described by the USDA Food Safety and Inspection Service. You can also microwave a frozen cod fillet, but the texture may suffer.
Things You'll Need
Frozen cod fillets, each approximately 4 to 6 ounces
Nonstick cooking spray
Large saucepan or stockpot with a lid
Liquid, such as broth or juice
Vegetables, such as lettuce leaves
Seasonings, such as salt, pepper, spices or herbs, as desired