Cooking Frozen Fish without Thawing
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Steaming
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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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Poaching
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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 minutes. Remove from heat just as soon as seafood is opaque throughout
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Grilling
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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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Broiling
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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 4 minutes; then season the frozen fish. Continue cooking another 8 to 11 minutes. Flip ONLY if the portion is very thick.
Remove from heat just as soon as seafood is opaque throughout
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Roasting
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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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Sauteing/Pan-searing
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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
