Nutrition Articles

Make the Most of Your Seafood Catch

Selecting, Cooking, Freezing, and Storing

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Freezing Fish
Since fish is highly perishable, freezing is often required. Follow these easy steps for the perfect freeze:
  1. Cut whole, cleaned fish into the form in which it will be used (filets, steaks, etc.).
  2. Carefully wrap the fish in plastic wrap, aluminum foil, or freezer paper to protect the fish from air and freezer burn.
  3. Store frozen fish between 0 degrees to –10 degrees Fahrenheit.
  4. For best flavor and texture, limit freezer storage to one month.

Fish can also be frozen by “glazing.” Freeze it first uncovered on a tray, then dip frozen pieces in ice water and return to freezer. Repeat this dipping process several times to form a protective ice glaze. Finish by wrapping the fish tightly in aluminum foil and storing in the freezer. 

Thawing Fish
Thawing fish at room temperature or in warm water can be dangerous and promote food poisoning; it can also cause moisture loss, flavor loss, and a mushy texture. To prevent these unwanted effects: 
  • Thaw in the refrigerator (allowing 18-24 hours per pound), or place wrapped fish under cold running water (for ½ hour for per pound of fish).
  • Do not refreeze thawed fish.
Cooking Fish
When preparing a meal, save fish preparation until last to avoid overcooking, which can destroy the flavor and appeal of fish. Also remember to:
  • Cook fresh fish 8-10 minutes per inch of thickness in the oven or in a pan.
  • If cooking fish while still frozen, double the cooking time.
  • As fish cooks, it loses its normal translucent appearance and becomes opaque. Fish is done when it is completely opaque and its outer surface flakes easily when tested with a fork.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

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