Approximate Fish & Shell Fish Cooking Times

Thawing
It is not necessary to thaw frozen fillets and steaks before cooking as long as additional cooking time is allowed. However, if the fish will be breaded or stuffed, thaw it first. Do not thaw breaded frozen fish items before cooking.
Schedule thawing so that the fish will be cooked soon after it is thawed.

Thaw in the refrigerator, allowing 18 to 24 hours for a one pound package.
For quicker thawing, place individual packages in cold water. Allow 1 to 2 hours for a one pound package.

NEVER thaw fish at room temperature or in warm water.

Cooking Fish and Shellfish
It is important to cook fin fish thoroughly, but not to overcook it. Proper cooking:

develops the flavor,
softens the small amount of connective tissue present in fish, and
makes the protein easier to digest.

Two cooking methods can toughen fin fish and destroy the natural moisture and flavor:

cooking at too high a temperature, and
cooking for too long a time.

Some common methods of cooking fin fish include:

poaching,
microwaving,
steaming,
broiling, and
oven baking.

The following describes the cooking methods. Remember that because fish flesh is delicate, fish must be handled with care. Handle as little as possible.

Poaching or Simmering
Poaching fish is a cooking method whereby fish is simmered in liquid.

Use a shallow frying pan that is wide enough to hold fish without overlapping.
Barely cover the fish with a liquid, such as water or milk; season with salt, herbs, or spices.
Cover the pan and simmer the fish.
Serve poached fish as a main course or use it in casseroles or chilled and flaked cold dishes.

Microwaving
Arrange fish fillets or steaks, thickest parts to outside edges, in a shallow microwaveable dish large enough to hold pieces in a single layer. Cover tightly and microwave on HIGH as directed in the chart below or until fish flakes easily with a fork.
It is common to microwave two kinds of shellfish, scallops and shrimp. Cut large scallops in half. Rinse shrimp. Place in microwaveable dish. Cover tightly and microwave on HIGH as directed in the chart or until scallops are opaque; shrimp are pink.

Microwaving Fish and Shellfish

Fish	Amount	Time	Stand Time
Fillets, 1/2 to 1/3-inch thick	1 pound	5 to 7 minutes, rotate dish 1/2 turn after 3 minutes	2 minutes
	1 1/2 punds	7 to 9 minutes, rotate dish 1/2 turn after 4 mintues	3 minutes
Steaks, 1 inch thick	1 pound	5 to 7 minutes, rotate dish 1/2 turn after 3 minutes	3 minutes
	2 pounds	8 to 10 minutes, rotate dish 1/2 turn after 4 minutes	3 minutes
Scallops, sea	1 1/2 pounds	6 to 9 minutes, stir after 4 minutes	3 minutes
Shrimp peeled and deveined	1 pound	6 to 8 minutes, stir after 3 mninutes	3 minutes
in shells	1 pounds	5 to 7 minutes, stir after 3 minutes	3 minutes

Steaming
Steaming fish is a cooking method whereby the steam from boiling water cooks the fish. No oil or sauce is cooked with the fish, yet steam retains the natural juices and flavors of fish.

Use a steam cooker, or a deep pan with a tight-fitting lid and a rack, to keep the fish from touching the water. Seasonings may be added to the water.
Heat the water to a boil. Place fish on the rack and put the lid on the pan or steam cooker.
Cook as Timetable for Cooking Fish indicates.
Serve as indicated for poached fish.

Broiling
Broiling is a dry heat cooking method where direct and intense heat cooks the food.

Place fish in a single layer on a well-greased broiler pan or broil-safe platter.
Place pan or platter in oven so the fish is 3 to 4 inches from the source of heat.
Baste all types of fish at least once during broiling with melted margarine or butter. Lean fish especially needs the added fat to keep it moist. Baste before and several times during broiling.
Turn whole fish and thicker pieces.
Broil as Timetable for Cooking Fish indicates.

Oven Baking
Oven baking produces a result similar to fried fish but without frying in fat. Fish is baked in an oven and basted once with a small amount of fat.
No turning is required when fish is baked in the oven; the cooking time is short. The coating and high temperature seal in juices and produce a crispy, browned crust. This method is efficient with a large quantity of fish and is especially good for serving to a group.

Pan-frying
Pan-frying is a popular way of cooking fish over an open fire just after the catch or at home.

Heat approximately 1/8-inch of fat in a frying pan.
Arrange fish in a single layer, leaving “breathing room” between pieces.
Fry at moderate temperature on the first side until light brown.
Turn carefully, scraping under each piece, and continue frying on the other side until brown. Total cooking time is approximately 8 to 10 minutes.
Drain on absorbent paper.

Time Table For Cooking Fish

Type of fish	Weight	Simmering	Steaming	Broiling	Baking (at 350°F)
Chunks	2 pounds	15 to 25 min.	-	-	30 to 40 min.
Dressed	3 pounds	25 to 35 min.	25 to 35 min.	-	45 to 60 min.
Fillets, steaks	2 pounds	5 to 10 min.	5 to 10 min.	10 to 15 min.	20 to 25 min.
Pan-dressed	3 pounds	8 to 10 min.	8 to 10 min.	10 to 16 min.	25 to 30 min.

Source USDA

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