10 Tasty Ways to Cook Frozen Cod Fillets

Imagine the transformation as a lifeless, icy cod fillet becomes a golden-crusted, flavorful centerpiece on your dinner plate.

You’ve probably stared at that package of frozen fish, wondering how to turn it into something truly delicious.

Frozen cod fillets are actually culinary blank slates, ready to absorb whatever flavors you introduce.

From crispy panko crusts to aromatic coconut curries, the possibilities extend far beyond the basic baked fish you might be used to.

Let’s explore what your freezer’s hidden treasure can become.

Crispy Baked Cod With Lemon-Herb Crust

Transform ordinary frozen cod fillets into a restaurant-worthy meal with this crispy baked cod recipe. The combination of fresh herbs, zesty lemon, and a golden breadcrumb coating creates a delightful contrast to the tender, flaky fish beneath.

This simple yet elegant dish comes together quickly, making it perfect for busy weeknights or casual entertaining.

Ingredients:

• 4 frozen cod fillets (about 6 oz each), thawed
• 1 cup panko breadcrumbs
• 3 tablespoons olive oil
• 2 tablespoons fresh parsley, finely chopped
• 1 tablespoon fresh dill, chopped
• 2 teaspoons lemon zest
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon Dijon mustard
• Lemon wedges for serving

Instructions:

Step 1: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly oil a baking dish.

Step 2: Pat the thawed cod fillets dry with paper towels. Season both sides lightly with salt and pepper and place them on the prepared baking sheet.

Step 3: In a mixing bowl, combine the panko breadcrumbs, 2 tablespoons olive oil, parsley, dill, lemon zest, paprika, minced garlic, ¼ teaspoon salt, and ¼ teaspoon pepper. Mix well until breadcrumbs are evenly coated with oil.

Step 4: In a small bowl, whisk together the remaining 1 tablespoon olive oil, lemon juice, and Dijon mustard.

Step 5: Brush the top of each cod fillet with the mustard-lemon mixture.

Step 6: Press the breadcrumb mixture firmly onto the top of each fillet, creating an even crust.

Step 7: Bake in the preheated oven for 15-18 minutes, or until the fish flakes easily with a fork and the crust is golden brown.

Step 8: Remove from the oven and let rest for 2 minutes before serving with fresh lemon wedges.

Nutrition:

• Calories: 297 per serving
• Protein: 32g
• Carbohydrates: 13g
• Fat: 12g
• Fiber: 1g
• Sodium: 480mg
• Cholesterol: 73mg

Air Fryer Cod With Honey-Garlic Glaze

Transform frozen cod fillets into a delicious meal with this quick and easy air fryer recipe. The honey-garlic glaze creates a perfect balance of sweet and savory flavors while the air fryer guarantees your cod comes out perfectly flaky with a slightly crisp exterior.

Ingredients:

• 4 frozen cod fillets (about 6 oz each)
• 3 tablespoons honey
• 2 tablespoons soy sauce
• 4 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon ginger, grated
• ½ teaspoon red pepper flakes (optional)
• 1 tablespoon lemon juice
• Salt and black pepper to taste
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

Step 1: Preheat your air fryer to 380°F (190°C) for about 3 minutes.

Step 2: Pat the frozen cod fillets dry with paper towels to remove excess moisture.

Step 3: In a small bowl, whisk together honey, soy sauce, minced garlic, olive oil, grated ginger, red pepper flakes (if using), and lemon juice to create the glaze.

Step 4: Brush half of the glaze mixture over both sides of the cod fillets, then season with salt and pepper.

Step 5: Place the cod fillets in the air fryer basket, making sure they don’t overlap. If necessary, cook in batches.

Step 6: Cook for 10-12 minutes, carefully flipping halfway through the cooking time.

Step 7: In the last 2 minutes of cooking, brush the remaining glaze over the fillets.

Step 8: Check for doneness – the cod should flake easily with a fork and reach an internal temperature of 145°F (63°C).

Step 9: Garnish with fresh chopped parsley and serve immediately.

Nutrition:

• Calories: 210 per serving
• Protein: 28g
• Fat: 5g
• Carbohydrates: 12g
• Sugar: 10g
• Sodium: 480mg
• Fiber: 0g

Mediterranean Cod With Olives and Sun-Dried Tomatoes

This Mediterranean-inspired cod dish brings together the bright flavors of olives, sun-dried tomatoes, and aromatic herbs for a quick yet impressive meal.

Frozen cod fillets transform into a delicious dinner that’s both healthy and satisfying, with minimal prep work required.

Ingredients:

• 4 frozen cod fillets (approximately 6 oz each)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• ½ cup Kalamata olives, pitted and halved
• ¼ cup sun-dried tomatoes, chopped
• 1 lemon, juiced and zested
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ¼ teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• ¼ cup fresh parsley, chopped
• 1 tablespoon capers (optional)

Instructions:

Step 1: Preheat your oven to 400°F (200°C). Pat the frozen cod fillets dry with paper towels and season with salt and pepper.

Step 2: Heat olive oil in an oven-safe skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.

Step 3: Add cherry tomatoes, olives, and sun-dried tomatoes to the skillet. Cook for 3-4 minutes until the tomatoes begin to soften.

Step 4: Stir in lemon zest, oregano, thyme, and red pepper flakes if using. Create four wells in the tomato mixture for the fish.

Step 5: Place the cod fillets in the wells. Drizzle with lemon juice and transfer the skillet to the preheated oven.

Step 6: Bake for 15-18 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 7: Remove from the oven, sprinkle with fresh parsley and capers if using. Serve immediately.

Nutrition:

• Calories: 240 per serving
• Protein: 28g
• Fat: 11g
• Carbohydrates: 8g
• Fiber: 2g
• Sodium: 410mg
• Cholesterol: 65mg

Coconut Curry Cod With Vegetables

Transform frozen cod fillets into a vibrant, aromatic curry that brings together the richness of coconut milk with the delicate flavor of cod. This quick and healthy dish combines colorful vegetables and warming spices for a satisfying meal that’s ready in under 30 minutes.

Ingredients:

• 4 frozen cod fillets (about a pound)
• 1 can (14 oz) coconut milk
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 carrot, julienned
• 1 cup baby spinach
• 1 lime, juiced
• Fresh cilantro for garnish
• Salt and pepper to taste

Instructions:

Step 1: Thaw cod fillets according to package directions, then pat dry with paper towels and season with salt and pepper.

Step 2: Heat olive oil in a large skillet over medium heat. Add onions and sauté for 2-3 minutes until translucent.

Step 3: Add garlic and ginger, cooking for another minute until fragrant.

Step 4: Stir in curry powder and cook for 30 seconds to release the flavors.

Step 5: Pour in coconut milk and bring to a gentle simmer.

Step 6: Add bell peppers and carrots, cooking for 3-4 minutes until slightly softened.

Step 7: Carefully place cod fillets into the curry sauce, spooning some sauce over the top.

Step 8: Cover and simmer for about 8-10 minutes until fish flakes easily with a fork.

Step 9: Add snap peas and spinach during the last 2 minutes of cooking.

Step 10: Finish with lime juice, adjust seasoning if needed, and garnish with fresh cilantro.

Nutrition:

• Calories: 320 per serving
• Protein: 28g
• Fat: 18g
• Carbohydrates: 12g
• Fiber: 4g
• Sodium: 220mg

Spicy Cajun Blackened Cod

Blackened cod brings the vibrant flavors of Louisiana to your dinner table with minimal effort. This spicy Cajun dish transforms frozen cod fillets into a flavorful meal with a perfect char on the outside while keeping the fish moist and tender on the inside. The bold combination of herbs and spices creates a mouthwatering crust that’s certain to impress.

Ingredients:

• 4 frozen cod fillets (about 6 ounces each), thawed
• 2 tablespoons olive oil
• 1 tablespoon paprika
• 1 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1/4 teaspoon ground cumin
• 2 tablespoons unsalted butter, melted
• Lemon wedges for serving
• Fresh parsley, chopped (for garnish)

Instructions:

Step 1: Pat the thawed cod fillets completely dry with paper towels. This guarantees proper blackening and prevents steaming.

Step 2: In a small bowl, combine paprika, cayenne pepper, oregano, thyme, garlic powder, onion powder, black pepper, salt, and cumin to create your Cajun seasoning mix.

Step 3: Brush the cod fillets with melted butter on both sides, then generously coat each fillet with the Cajun seasoning, pressing gently to adhere.

Step 4: Heat olive oil in a cast-iron skillet over medium-high heat until it’s almost smoking.

Step 5: Carefully place the seasoned fillets in the hot skillet and cook for 3-4 minutes on each side, or until the outside is blackened and the fish flakes easily with a fork.

Step 6: Transfer the blackened cod to serving plates, garnish with chopped parsley and serve immediately with lemon wedges on the side.

Nutrition:

• Calories: 220 per serving
• Protein: 28g
• Fat: 11g
• Carbohydrates: 2g
• Sodium: 380mg
• Cholesterol: 75mg
• Fiber: 1g

Sheet Pan Cod With Roasted Vegetables

Sheet pan dinners are perfect for busy weeknights when you want a nutritious meal without spending hours in the kitchen. This simple cod dish pairs flaky white fish with colorful roasted vegetables for a complete meal that’s ready in under 30 minutes and requires minimal cleanup.

Ingredients:

• 4 frozen cod fillets (about 6 oz each)
• 2 cups cherry tomatoes, halved
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 medium zucchini, sliced into half-moons
• 1 red onion, cut into wedges
• 3 tablespoons olive oil, divided
• 4 cloves garlic, minced
• 1 lemon, half juiced and half sliced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Fresh herbs (parsley or dill) for garnish

Instructions:

Step 1: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.

Step 2: In a large bowl, toss the cherry tomatoes, bell peppers, zucchini, and red onion with 2 tablespoons of olive oil, half the minced garlic, and half of the spices. Spread vegetables evenly on the prepared baking sheet.

Step 3: Roast the vegetables for 15 minutes until they begin to soften and caramelize around the edges.

Step 4: While vegetables are roasting, pat the frozen cod fillets dry with paper towels. In a small bowl, mix the remaining olive oil, garlic, lemon juice, paprika, oregano, and cumin.

Step 5: Remove the sheet pan from the oven, push the vegetables to the sides, and place the cod fillets in the center. Brush the fillets with the oil and spice mixture.

Step 6: Place lemon slices on top of each fillet and return the sheet pan to the oven for an additional 12-15 minutes until the fish is opaque and flakes easily with a fork.

Step 7: Garnish with fresh herbs before serving. The fish should reach an internal temperature of 145°F (63°C).

Nutrition:

• Calories: 320 per serving
• Protein: 32g
• Fat: 14g
• Carbohydrates: 15g
• Fiber: 4g
• Sodium: 210mg
• Cholesterol: 70mg

Lemon-Butter Steamed Cod Packets

Steaming cod in parchment paper packets (en papillote) locks in moisture and flavor while creating an impressive presentation. This lemon-butter method infuses the delicate cod with bright citrus notes and rich buttery flavor, producing perfectly cooked fillets every time—even from frozen.

Ingredients:

• 4 frozen cod fillets (about 6 oz each)
• 4 tablespoons unsalted butter
• 2 lemons (1 sliced, 1 for juice)
• 4 cloves garlic, minced
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• 1 small zucchini, thinly sliced
• 1 cup cherry tomatoes, halved
• 4 pieces of parchment paper (12×16 inches each)

Instructions:

Step 1: Preheat your oven to 400°F (200°C).

Step 2: Fold each piece of parchment paper in half and cut into a heart shape when opened.

Step 3: Place each frozen cod fillet on one side of each parchment heart.

Step 4: In a small bowl, mix softened butter with minced garlic, 1 tablespoon lemon juice, half of the herbs, salt, and pepper.

Step 5: Divide the butter mixture evenly among the fillets, spreading on top of each piece.

Step 6: Arrange lemon slices, zucchini, and cherry tomatoes around each fillet.

Step 7: Fold the empty half of the parchment over the cod and seal the edges by making small overlapping folds around the perimeter.

Step 8: Place the packets on a baking sheet and bake for 18-22 minutes until the cod flakes easily.

Step 9: Carefully open each packet (watch for hot steam) and sprinkle with remaining fresh herbs before serving.

Nutrition:

• Calories: 245 per serving
• Protein: 28g
• Fat: 12g
• Carbohydrates: 5g
• Fiber: 1.5g
• Sodium: 650mg

Crispy Panko-Crusted Cod Fingers

These crispy panko-crusted cod fingers transform frozen cod fillets into delicious, crunchy treats that both kids and adults will love.

The golden-brown coating provides the perfect contrast to the tender, flaky fish inside, making this dish a wonderful weeknight dinner option that’s ready in under 30 minutes.

Ingredients:

• 1 pound frozen cod fillets, thawed
• 1 cup panko breadcrumbs
• 2 tablespoons olive oil
• 2 eggs, beaten
• 1/2 cup all-purpose flour
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Lemon wedges for serving
• Tartar sauce or yogurt-based dip for serving (optional)

Instructions:

Step 1: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 2: Pat the thawed cod fillets dry with paper towels and cut them into finger-sized strips, approximately 1 inch wide.

Step 3: Set up a breading station with three shallow dishes. In the first dish, place the flour mixed with salt and pepper.

In the second dish, add the beaten eggs. In the third dish, combine the panko breadcrumbs with garlic powder, paprika, and dried oregano.

Step 4: Drizzle the olive oil over the panko mixture and toss to coat, which helps achieve a golden crust without deep frying.

Step 5: Dredge each cod strip first in the flour mixture, then dip in the beaten egg, and finally coat thoroughly in the panko mixture, pressing gently to adhere.

Step 6: Arrange the breaded cod fingers on the prepared baking sheet, leaving space between each piece.

Step 7: Bake for 15-18 minutes until the coating is golden brown and the fish flakes easily with a fork. No need to flip them during cooking.

Step 8: Let the cod fingers rest for 2 minutes before serving with lemon wedges and your favorite dipping sauce.

Nutrition:

• Calories: 285 per serving
• Protein: 24g
• Carbohydrates: 25g
• Fat: 9g
• Fiber: 1g
• Sodium: 380mg
• Serving size: 4 cod fingers

Middle Eastern Cod With Cumin and Coriander

This aromatic Middle Eastern-inspired cod dish pairs delicate frozen cod fillets with warm cumin and bright coriander for a flavor-packed meal.

The fragrant spices create a perfect crust while the fish remains tender and flaky inside. Ready in under 30 minutes, this recipe offers a quick yet impressive dinner option.

Ingredients:

• 4 frozen cod fillets (about 6 oz each), thawed
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon paprika
• ½ teaspoon turmeric
• ¼ teaspoon ground cardamom
• ¼ teaspoon cayenne pepper (optional)
• 2 cloves garlic, minced
• 1 lemon, juiced and zested
• ¼ cup fresh cilantro, chopped
• ¼ cup fresh mint, chopped
• Salt and black pepper to taste
• Lemon wedges for serving

Instructions:

Step 1: Pat the thawed cod fillets dry with paper towels and set aside.

Step 2: In a small bowl, combine cumin, coriander, paprika, turmeric, cardamom, cayenne (if using), salt, and black pepper.

Step 3: Drizzle both sides of the cod fillets with olive oil and rub with the minced garlic.

Step 4: Generously coat both sides of the fish with the spice mixture, pressing gently to adhere.

Step 5: Heat a large non-stick skillet over medium-high heat and add 1 tablespoon of olive oil.

Step 6: Place the seasoned cod fillets in the hot skillet and cook for 3-4 minutes per side, until the fish flakes easily with a fork and has developed a golden crust.

Step 7: Remove from heat and sprinkle with lemon juice, lemon zest, fresh cilantro, and mint.

Step 8: Serve immediately with lemon wedges and your choice of couscous, rice, or roasted vegetables.

Nutrition:

• Calories: 215 per serving
• Protein: 28g
• Fat: 10g
• Carbohydrates: 3g
• Fiber: 1g
• Sodium: 180mg
• Cholesterol: 65mg

Teriyaki Glazed Cod With Stir-Fried Vegetables

Transform your frozen cod fillets into an Asian-inspired delight with this teriyaki glazed cod recipe. The sweet and savory teriyaki sauce caramelizes beautifully on the cod while the colorful stir-fried vegetables add nutrients and texture to complete this wholesome meal.

Ingredients:

• 4 frozen cod fillets (about 6 oz each), thawed
• 1/2 cup low-sodium soy sauce
• 3 tablespoons honey
• 2 tablespoons brown sugar
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons cornstarch
• 1/4 cup water
• 2 tablespoons vegetable oil, divided
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 cups broccoli florets
• 1 carrot, julienned
• 1 cup snap peas
• 3 green onions, sliced
• 2 cups cooked brown rice, for serving
• Sesame seeds for garnish

Instructions:

Step 1: Pat the thawed cod fillets dry with paper towels and set aside.

Step 2: In a medium saucepan, combine soy sauce, honey, brown sugar, rice vinegar, garlic, and ginger. Bring to a simmer over medium heat.

Step 3: In a small bowl, mix cornstarch and water to create a slurry. Add to the simmering sauce and stir until thickened, about 2 minutes. Remove from heat and set aside.

Step 4: Heat 1 tablespoon of oil in a large non-stick skillet over medium-high heat. Place cod fillets in the pan and cook for 3-4 minutes.

Step 5: Gently flip the fillets and brush the cooked side generously with the teriyaki sauce. Cook for another 3-4 minutes until fish flakes easily with a fork.

Step 6: Flip once more and brush the other side with sauce. Cook for 1 minute, then remove from heat and set aside.

Step 7: In a wok or large skillet, heat the remaining oil over high heat. Add broccoli and carrots, stir-fry for 2 minutes.

Step 8: Add bell peppers and snap peas, continuing to stir-fry for another 2 minutes until vegetables are crisp-tender.

Step 9: Pour 1/4 cup of the teriyaki sauce over the vegetables and toss to coat.

Step 10: Serve the cod fillets over a bed of brown rice, alongside the stir-fried vegetables. Drizzle with additional teriyaki sauce, sprinkle with green onions and sesame seeds.

Nutrition:

• Calories: 420 per serving
• Protein: 32g
• Carbohydrates: 45g
• Fiber: 6g
• Fat: 12g
• Sodium: 680mg
• Sugar: 15g

Final Thoughts

You’ve now got ten delicious ways to transform those forgotten frozen cod fillets into restaurant-worthy meals.

Each recipe works perfectly even when you’re short on time. Worried frozen fish won’t taste as good as fresh?

These preparation methods actually lock in moisture and flavor, sometimes delivering even better results than fresh fillets.

Try one recipe tonight and experience how frozen cod can become your new weeknight dinner hero!