Fresh or frozen fish are essential for a balanced diet, adding flavor, freshness, and a healthy dose of omega-3s to your meals.
But which is best for your everyday recipes, fresh or frozen? And how can you prepare it for optimal taste and texture?
In this guide, we explore the benefits of both fresh and frozen fish. You’ll also find tips for selecting your fish and simple, delicious recipes to enjoy at home.
Frozen or Fresh Fish: Which to Choose?
Freshness is key when choosing fish. Between the time it’s caught, processed, transported, and sold, several days can pass before it reaches your plate.
It’s important to know when the fish was caught and how it has been stored. If you live near the sea or catch freshwater fish yourself, the choice is simple: fish eaten the same day offers unbeatable taste and texture.
For most people, however, this isn’t always possible. That’s where frozen fish becomes a convenient and tasty alternative.
Freezing is an excellent way to preserve the flavor, texture, and freshness of fish. Once caught, fillets are prepared and frozen at very low temperatures, instantly locking in their quality.
As a result, the fish retains all its nutritional value and delicate flavor, almost as if it were just caught.
Recognizing Quality Fresh Fish
Whether you choose fresh or frozen fish, it's important to recognize the signs of quality. To select fresh fish, here are some indicators from the Canadian Food Guide:
- Clear eyes : bright, not dull or sunken.
- Bright pink or red gills :avoid those that are brownish and dark.
- Firm and resilient flesh : when pressed, it should spring back.
- Moist and shiny skin : it shouldn't be slimy or dry.
- Mild odor : it should remind you of the sea, not ammonia or fermented fish.
Properly Selecting Frozen Fish
When buying frozen fish, check for
- Rapid freezing after catch :Ideally, the fish is frozen immediately on board or at the dock. This method preserves its freshness and nutritional value.
- Intact packaging: a damaging bag or the presence of frost can indicate a break in the cold chain or improper storage.
- Clear labeling:the fish species, origin, fishing or farming method, and freezing or expiry date should be clearly indicated.
- Low or no added sodium: products that are too salty or seasoned can mask the fish's quality.
The advantages of Frozen Fish Fillets
Frozen fillets are often a preferred option:
- Available with or without skin, they offer a ready-to-use cut.
- Already portioned and boneless, frozen fish fillets save you time in the kitchen.
- Their individual format allows you to thaw only the portion you plan to eat, reducing food waste.
- They can be prepared in the oven, on the stovetop, or in the air fryer.
How to Prepare Your Frozen Fish
Whether you choose fresh or frozen fish, the next step is deciding the best way to cook it. With frozen fish, the additional step is proper thawing. You can choose between two options, depending on the product:
- In the refrigerator for several hours,
- Directly in cooking, if the product allows it.
Then, it's time to apply your culinary preferences and the ideal cooking time to achieve perfectly tender fish.
Cooking Your Fish in the Oven
Oven cooking is simple and delicious, with no thawing required.
Cook in foil with lemon and herbs for moist, aromatic fillets. Or place on a tray with olive oil for a crispy outside and tender inside. This ensures perfectly cooked fish every time and makes for a quick, delicious recipe.
Cooking Fish in the Air Fryer
The air fryer offers a tender and crispy fish without excess fat.
- Place the fillets in the basket.
- Respect the cooking time : approximately 10 minutes.
- You can season your fillets or lightly coat them with breadcrumbs.
In just a few minutes, you have a golden and tasty dish, perfect for a delightful homemade recipe.
Cooking Your Fish on the Stovetop
Pan-searing preserves tenderness. Thaw first in the fridge or at room temperature, then follow product instructions.
A bit of butter or olive oil gives fillets a beautiful golden finish.
Choosing the Right Fish for Every Occasion
Unsure which fresh or frozen fish to choose? Here are some suggestions.
Local Choices
Consuming locally means enjoying fish that is better preserved and acting in an eco-friendly manner. Among local choices, we recommend Atlantic salmon, trout, or cod.
For a simple preparation, opt for smoked salmon (sliced or in chunks) or tartares. If you prefer a hot meal, we also offer delicious salmon steak.
Family Options
Children love breaded sticks, fish fillets with grains, and salmon Wellington—perfect for family meals.
Creative Preparations
Cool&Simple offers unique prepared fish dishes, such as cod brandade shepherd’s pie or maple smoked salmon bites for poke bowls or appetizers.
Cool&Simple : When Frozen Means Top Quality
With these tips, your seafood dishes will be both delicious and top quality. Cool&Simple offers a wide range of first-choice fish in all forms.
Explore our selection of frozen meats and fish for fresh, tasty, and appetizing meals.