It’s easy to bake frozen fish in the oven. Here’s how to get frozen fish juicy and tender without breading it for a healthy, high-protein meal. We know how to keep frozen tilapia, sole, bass, mahi mahi, and salmon moist and flaky every time you bake it on a sheet pan.
Oven baked frozen fish is amazing. If you have never cooked fish straight from from your freezer you are in for a treat. Over the years, we’ve made a lot of air fryer frozen fish recipes. But now it’s time to share the “old-fashioned” way, in case you forgot how to bake. (affiliate links present).
Cooking fish can seem intimidating but baking frozen fish in the oven is actually a simple and foolproof method that results in tender flaky fish every single time. As an avid home cook and seafood lover, I’ve perfected the technique over the years and can’t wait to share my tips and tricks with you. Whether you’re cooking firm white fish like cod or tilapia, meaty salmon, or shellfish, baking is a great hands-off approach that locks in moisture and flavor.
Benefits of Baking Frozen Fish
Baking is one of the healthiest ways to prepare fish. It requires little added fat while still keeping the fish deliciously moist and tender. Other cooking methods like frying can add a lot of excess calories from oil or butter.
Baking frozen fish is also extremely convenient. There’s no need to plan ahead and defrost the fish overnight or waste time waiting for it to thaw. You can go straight from freezer to oven for a quick, fuss-free meal any night of the week. The slow, gentle heat of the oven allows the fish to cook through gradually as it thaws.
Frozen fish sold at grocery stores is typically flash frozen very soon after being caught. This locks in freshness and nutrition. Baking straight from frozen can help maintain that quality.
How to Bake Different Types of Frozen Fish
While the basics are the same, you may need to adjust oven temperature and cooking times slightly depending on the variety of fish
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White fish: This tender, mild group includes cod, tilapia, halibut, flounder, and sole. Bake at 400°F for 15-20 minutes.
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Salmon: Prized for its rich omega-3 content, salmon bakes up moist and flaky at 400°F for 18-22 minutes.
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Shellfish: Shrimp, scallops, mussels, and clams cook quickly under high heat. Bake at 450°F for 9-12 minutes.
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Whole fish: For fish steaks or whole small fish, use 400°F for 8-10 minutes per inch of thickness.
Always check for doneness before removing from the oven. Fish should be opaque and flake easily with a fork when it’s ready. If thick fillets are still translucent in the center, return to the oven for 2-3 minutes until cooked through.
Step-By-Step Guide for How to Bake Frozen Fish
Follow these simple steps for perfect oven baked frozen fish every time.
Ingredients
- Frozen fish fillets, steaks, or whole small fish
- Olive oil or melted butter
- Seasonings of your choice (lemon pepper, garlic powder, paprika, herbs, etc.)
Directions
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Preheat your oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper or foil.
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Rinse fish under cold water to remove any ice crystals. Pat dry with paper towels.
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Brush fish all over with olive oil or melted butter and rub in your desired seasonings.
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Place fish on the prepared baking sheet, spacing evenly apart.
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Bake for 15-25 minutes, depending on thickness of fish. Check for doneness by inserting a fork – fish should be opaque and flake easily when ready.
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Let rest 5 minutes before serving. Enjoy with your favorite veggies or starch.
And that’s it! So simple, yet so delicious. The key is to resist the urge to obsessively poke and check the fish while it’s cooking. Opening the oven repeatedly drops the temperature and causes uneven cooking. Just set a timer and let the steady, ambient heat of the oven go to work.
Handy Tips for Foolproof Oven Baked Frozen Fish
Here are some of my best tips for getting perfect results every time you bake frozen fish fillets or steaks:
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For even cooking, choose fillets that are similar in size and thickness. Whole fish works great too.
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Arrange fish in a single layer on the pan without overlapping. Crowded fish won’t cook properly.
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Brush both sides with oil or butter – this helps retain moisture and promotes browning.
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Elevate the fish on a wire rack set inside the baking sheet if possible. The air circulation crisps the bottom.
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Resist flipping halfway through. Just leave it alone for best texture.
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Use an instant-read thermometer to check for doneness. Fish is perfectly cooked at 145°F.
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Let it rest 5 minutes before digging in. This allows juices to reabsorb so fish stays moist.
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Freeze any leftovers for up to 3 months. Baked fish reheats beautifully.
Cooking Times for Different Types of Frozen Fish
To take the guesswork out of how long to bake frozen fish, refer to these general guidelines:
- White fish fillets, 1/2 inch thick – bake at 400°F for 15-18 minutes
- White fish fillets, 1 inch thick – bake at 400°F for 20-25 minutes
- Salmon fillets, 1/2 inch thick – bake at 400°F for 18-20 minutes
- Salmon fillets, 1 inch thick – bake at 400°F for 22-25 minutes
- Shrimp – bake at 450°F for 9-11 minutes
- Sea scallops – bake at 450°F for 10-12 minutes
- Fish steaks or whole small fish – bake at 400°F for 8-10 minutes per inch of thickness
These cooking times are based on frozen fish. Increase times by 2-3 minutes if cooking fish straight from the fridge rather than frozen.
Always double check for doneness by flaking with a fork before removing fish from the oven. If it’s still translucent in the center, it needs a bit more time.
Choosing the Best Frozen Fish for Baking
Not all frozen seafood is created equal. Here are some things to look for when selecting frozen fish fillets or steaks for baking:
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Buy flash frozen. Fish processed this way right on the boat retains more freshness and moisture compared to slow frozen varieties.
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Check for ice crystals. Avoid any fish with large ice crystals or freezer burn patches which indicate it’s been stored too long.
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Choose sustainable options. Look for MSC certified sustainable seafood.
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Pick uniform size. Similar thickness means more even cooking.
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Know your source. Reputable brands and local fisheries maintain higher quality standards.
For the most part, I stick to simple preparations and seasonings so the natural flavor of the fish can shine through. But baking opens up an endless range of possibilities for creative flavors.
Try topping fish with compound butter, fresh herbs, citrus slices, or breadcrumbs. Make baked fish tacos by topping with zesty slaw and salsa. For an easy fish stew or coulibiac, simply bake fish surrounded by vegetables, broth and seasonings all in one pan.
Seafood Safety Tips
When handling and cooking fresh or frozen seafood, follow these tips to stay safe:
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Thaw frozen fish gradually in the fridge, not on the counter. Room temp promotes bacterial growth.
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Wash hands, utensils, surfaces after handling raw fish to avoid cross contamination.
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Use thawed fish within 2 days; frozen fish within 3 months for optimal freshness.
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Cook fish until it reaches the minimum safe internal temperature of 145°F to destroy bacteria.
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When in doubt, throw it out! Don’t risk eating fish that smells funny or looks off.
Simple Recipe Ideas for Baked Frozen Fish
To get you started, here are a few of my favorite ways to bake up frozen fish fillets for a quick, healthy dinner:
Lemon Baked Cod with Herbs
Coat cod fillets with lemon juice, olive oil, garlic, and thyme. Bake until flaky.
Panko Baked Tilapia
Top tilapia with Japanese panko breadcrumbs mixed with Parmesan and bake.
Baked Salmon with Mustard-Dill Sauce
Bake salmon topped with mustard, dill, and lemon juice.
Baked Fish Tacos
Season white fish with chili powder and cumin. Bake, break into chunks, and serve in warmed tortillas with all the fixings.
Mediterranean Baked Halibut
Halibut baked with olives, tomatoes, spinach, and feta is vibrant and fresh.
Crispy Baked Fish Sticks
For a kid-friendly meal, coat frozen fish sticks with breadcrumbs and bake until golden.
Shellfish Bake
Bake a combo of clams, mussels, and shrimp with white wine and garlic.
Whole Baked Trout
Stuff trout with lemon and herbs and bake for a pretty presentation.
The options are endless when it comes to oven baking frozen fish. It’s my go-to method for a fast, foolproof meal that’s infinitely adaptable. Whether you’re cooking for yourself or a family, baking frozen fish fillets, steaks, or shellfish is one of the easiest
Baking Frozen Fish in Oven
When we bake fish in the oven at 375 degrees, that’s what we think is the best temperature. This way, it has time to thaw all the way through the middle before the outside is fully cooked. That way the outcome will be perfect. Flaky flesh with a bit more texture on the top where your seasonings or dry rub are.
Most frozen fillets look about the same. Of course some varieties are going to be larger just because the fish itself is. Some will have skin on while other smaller types will be skinless. When it comes to the cook time, neither of those will make a difference. However, the size will.
How to Bake Frozen Fish Fillets
This has been a game changer for us in general at our house. There are times when I’m so busy at work that I forget to order dinner the night before to eat 24 hours later. I am sure you have had these days too, many times over again…. As far as seasonings go we just used simple and basic here like;.
- 2 fillets fish frozen, not defrosted
- Olive oil
- 1/4 tsp old bay, salt and coriander
- 1 tbsp lemon juice
If you have kids they may insist on having tarter sauce on the side when served. That’s easy to make: just mix equal parts mayo and relish together. Even better, add a dollop of our bang bang shrimp sauce, which has a bit more of a kick and is another kid favorite in our house.
You don’t need to let fish thaw before baking it. We’ll show you how to cook it in the oven or air fryer right from the freezer. It will still turn out flaky and tender with a bit of olive oil on the outside.
1. Top the fish with lemon slices, dill, and capers. 2. Bake the fish with a side of roasted vegetables. 3. Make fish tacos by topping with shredded cabbage, salsa, and sour cream. 4. Serve with a side of rice and beans.
How to Roast Fish Straight From the Freezer
How do you cook frozen fish in the oven?
Preheat oven to 450°F. Remove frozen fish from all packaging and rinse under cold running water to remove any ice crystals. Arrange fish in a single layer on a baking sheet. Brush lightly with oil on all sides. Bake for 4-5 minutes. Remove from the oven and add seasonings or sauce.
How can I prepare fish for kids?
This is really dependent on the personal preference of your children. Some children will eat fish the same way adults do for others you may need to make this more interesting by creating things like homemade fishcakes, fish burger patties, fish balls or by adding this to toast or even pasta. Involving your children in the preparation and cooking process can also encourage them to consume the fish.
Can you cook frozen fish on a baking sheet?
While it is possible to cook frozen fish directly on the oven rack, it’s best to use a baking sheet or aluminum foil to prevent any drippings from falling into the oven and making a mess. 8. Can I cook different types of fish together on the same baking sheet?
Can you cook frozen fish directly on the oven rack?
7. Can I cook frozen fish directly on the oven rack? While it is possible to cook frozen fish directly on the oven rack, it’s best to use a baking sheet or aluminum foil to prevent any drippings from falling into the oven and making a mess.