Cooking Techniques

With our simple, time-saving COOK IT FROZEN! techniques, you can have healthy meals in minutes, cooking directly from frozen, using familiar methods: sautéing, roasting, steaming, broiling, steaming, poaching or grilling.

Sauteing/Pan-searing

Heat a heavy nonstick skillet or ridged stovetop grill pan over medium-high heat

Rinse seafood under COLD water to remove any ice glaze; pat dry with paper towel

Brush both sides of fish with high oleic vegetable oils: olive, canola, peanut, grapeseed, soy or safflower. Avoid butter, sunflower or corn oil as they will burn at high heat.

Place fish in heated pan, skin side up, and cook, uncovered, 3 to 4 minutes, until browned

Turn the fish over and season it with your favorite seafood seasoning

Cover the skillet tightly and reduce the heat to medium

Continue to cook an additional 6 to 8 minutes

Finish thick portions in an oven preheated to 400ºF (use an ovenproof pan)

Remove from heat just as soon as seafood is opaque throughout

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Roasting

Preheat oven to medium-high heat (450ºF)

Rinse seafood under COLD water to remove any ice glaze; pat dry with paper towel

Brush both sides of fish with high oleic vegetable oils: olive, canola, peanut, grapeseed, soy or safflower. Avoid butter, sunflower or corn oil as they will burn at high heat.

Place seafood on spray-coated pan or foil-lined baking sheet

Cook 12 to 15 minutes; flip only very thick portions

For best results with frozen fish, cook 4 minutes before seasoning with butter or spices

Remove from heat just as soon as seafood is opaque throughout

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Broiling

Preheat broiler to medium-high heat (450ºF)

Rinse seafood under COLD water to remove any ice glaze; pat dry with paper towel

Brush both sides of fish with high oleic vegetable oils: olive, canola, peanut, grapeseed, soy or safflower. Avoid butter, sunflower or corn oil as they will burn at high heat.

Place seafood on spray-coated broiling pan or foil-lined baking sheet

Cook 12 to 15 minutes

For best results with frozen fish, cook 4 minutes before seasoning with butter or spices

Flip only very thick portions

Remove from heat just as soon as seafood is opaque throughout

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Grilling

Heat grill to 400ºF

Rinse seafood under COLD water to remove any ice glaze; pat dry with paper towel

Tear an 18-inch wide sheet of foil so it is 4-inches longer than the seafood

Spray-coat the dull side of foil and place seafood on foil, skin side down

Brush both sides of fish with high oleic vegetable oils: olive, canola, peanut, grapeseed, soy or safflower. Avoid butter, sunflower or corn oil as they will burn at high heat.

Bring sides of foil together and fold over several times to seal; roll up ends to form a packet

Place packet on grill, seam side down, and cook for 8 to 10 minutes

Remove packet from grill; open and add seasoning

Crimp foil loosely to close and return packet to grill, seam side up

Cook an additional 8 to 10 minutes

Remove from heat just as soon as seafood is opaque throughout

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Poaching

Add water/court bouillon to a large pan and simmer

Rinse seafood under COLD water to remove any ice glaze

Turn off the heat and add seafood to liquid, skin side down

Return heat to a simmer – liquid should simmer, not boil

Once simmering, cover pan tightly and cook 4 to 5 minutes

Turn off the heat and let the seafood rest 5 minutesRemove from heat just as soon as seafood is opaque throughout

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Steaming

Bring about 1-inch of water/seasoned liquid to a boil

Line the steamer with lettuce, onion, herbs or citrus (without covering all the holes) to keep seafood from sticking

Rinse seafood under COLD water to remove any ice glaze

Add seafood to steamer and cover loosely

Return liquid to a boil and steam 5 to 7 minutes

Remove from heat just as soon as seafood is opaque throughout

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Fishsticks

Start with a hot oven, per package directions.

For crisp on the outside and tender on the inside fishsticks, cook on a thin metal baking sheet instead of an insulated sheet or glass pan.

Spray the sheet with nonstick spray.  Bake per package directions and turn over half way through baking to ensure even browning.

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