Easy Fish Baked From Frozen

Fish baked from frozen comes out perfectly, with minimal fuss.  Since moving back to the Midwest, I've been able to purchase several of my favorite varieties of fish in the freezer sections of local stores.  Kroeger packages a Pacific wild caught whiting fish, which is a mild flavored fish with a medium firm texture that I enjoy, along with cod, salmon, perch, walleye and pollack.

The best part is how quickly fish baked from frozen can make it to your dinner table! 

Probably once per week, I  have a day where I don't have a protein thawing in the fridge a couple days in advance, to ensure we have options on hand, especially for those days where we are away from home for longer hours.  

That's where keeping a supply of frozen fish (and sometimes frozen burgers) around comes in handy.  I've also discovered I can roast a chicken while still frozen as well!


Easy Fish Baked From Frozen Recipe Steps

Try this with whiting, salmon, flounder, perch, walleye, cod or your favorite.  

I also like to pan-fry fish, especially cod, or other fish that taste good with more of a firm finish from the browning.

Pan-fried fish is also easy, and can be prepared with sautéed vegetables like diced onion with colorful bell pepper, tomato, and/or zucchini or summer squash (all botanical fruits) for easy, high-protein, low-fat meat and fruit meals.


INGREDIENTS

  • 1-2 fish filets per person 
  • XVOO
  • Salt & pepper
  • Lemon

STEPS

  • Preheat oven to 400º
  • Remove fish from packaging
  • Drizzle a small amount of XVOO on the frozen fish using a pastry brush or your fingers
  • Season well with salt & pepper
  • Bake fish from frozen on a baking tray or broiler pan for about 15 minutes +/- ~ until fish is opaque & flakes easily w/ a fork
  • Squeeze lemon on top

Serve on or with a salad, and whatever else you desire.  

We have fruit with or after for dessert, or on the salad as shown.


Salad with soft baby red leaf lettuce, celery, cucumber, Carrot Salad & apple ~ lightly dressed with ~ 1 tsp. each XVOO + MCT oil & balsamic vinegar 


For fish broiled from frozen, rub with a little oil and season as above, or wipe a little oil on a broiler pan.

My oven has a low broil and high broil setting. I usually start it on a low broil until the fish is no longer translucent, then turn to a high broil until fish is opaque and easily flakes with a fork (and is heated all the way through versus still a bit cold in the center.)  

Salmon is meatier.  I sometimes add a pinch of cayenne pepper, or dill and/or a lemon pepper seasoning.