Why it's worth trying: Since salmon, tilapia, cod and other fish cook so quickly normally, the few extra minutes you need to add to the cooking time with frozen will hardly set you back.
Chefs say there's no need to thaw fillets first, whether you plan to broil, poach, roast, grill, sauté/pan-sear or steam them.
What you need to know: For every method (aside from poaching or steaming), the first thing they advise is to rinse the seafood under cold water to remove any ice glaze and pat it dry with a paper towel. To broil, brush both sides with vegetable oil, lightly grease a foil-lined sheet, place the fish on it and cook at 450° for 12 to 15 minutes (which is only 7 to 10 minutes longer than you would if the fish had been thawed first). To sauté, heat a nonstick skillet over medium-high heat, brush both sides of the fish with oil, place in pan (skin side up), and cook, uncovered, 3 to 4 minutes, until browned. Turn the fish over and add any seasonings, such as herbs or lemon slices, cover with a lid and reduce heat to medium, cooking an additional 6 to 8 minutes. It's done when it's opaque throughout. (
WildAlaskaSeafood.com has helpful directions on other methods.)
