The following times shown below are for fresh or defrosted fish. The ideal method of defrosting seafood is to allow it to thaw out overnight in the fridge. Thawing seafood out in water can lead to loss of texture, flavour and valuable nutrients. You can of course, cook fish straight from the freezer - just add a couple of extra minutes to the cooking time.

This table is reproduced by kind permission of the Seafish Industry Authority. It gives a general guide to the cooking methods and timings for most fresh Sea Fish.

cooking times
170g portion
grill
shallow fry
poach
bake
steam
microwave
deep fry
steaks
cod
10
8
6
20
15
2
-
halibut
8-10
6 - 8
8
20
12
2
-
salmon              
shark
8-10
6
-
22
-
2
-
swordfish
8-10
6 - 8
-
22
-
2
-
tuna
8
6 - 8
-
20
  
2
-
fillets
cod
8
9
8
20
15
2
4 - 6
haddock
10
10
8
20
15
2
4 - 6
salmon              
whole oil rich fish
herring
6-8
7-8
8-10
20-25
-
2
-
mackerel
8-10
10-12
-
20-25
3
3
-
sardines
6
8
-
10-15
-
-
-
oil rich fillets
herring
4-5
-
-
-
-
2
-
kippers
5
-
3
10
-
2
-
mackerel
5
7-8
-
15-20
-
2
-
whole flat white fish
dover sole
10
8-10
-
20-25
-
-
-
lemon sole
10
8-10
-
20-25
-
-
-
plaice
8-10
6-8
-
20
-
3
-
flat white fillets
dover sole
lemon sole
5
4-5
5
15-20
10
2
4 - 6
plaice
5
4-5
4
15
9
2
4 - 6
smoked fillets
haddock
8
8-10
6
20
15
3
-





























cooking methods
grill
Preheat grill to a medium setting. Some fish will need to be turned halfway through cooking time. Baste white fish during grilling.
shallow fry
Dust the fish with seasoned flour. Heat the oil and fry the fish, turning halfway through cooking.
poach
Using 70 ml ( 1/4 of a pint), and a few drops of lemon juice. Add the fish and simmer gently for the recommended amount of time.
bake
Preheat oven to 190C / 375F / Gas mark 5, (unless otherwise stated ). Place the fish in a suitable dish, sprinkle with lemon juice and place in centre of oven.
steam
Place the fish between two plates or in a steamer over a large pan of boiling water for the recommended amount of time.
microwave
Based on 800 Watt instructions - Place fish in a suitable container, add 2 tablespoons of liquid. Cover, cook, and stand for two to three minutes after cooking.
deep fry
Heat the oil to 180 - 190C / 370 - 375F. Coat the fish in batter or breadcrumbs then fry until golden brown.