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Not only is it more convenient, but when it comes to quality and food safety, some fish are best purchased frozen.

Medically reviewed by Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Seafood is so perishable that buying it frozen often guarantees the freshest product.
• Freezing is an important step in eliminating seafood parasites.
• Some fish are a better value frozen, and some “fresh” options on the seafood counter are merely defrosted.

Frozen food gets a bad rap, but when it comes to seafood, you’re often better off buying frozen instead of fresh. “When it’s frozen properly, you can preserve much of the flavor, texture and nutritional value for a long time while also reducing food waste,” says Isaac Bernal Carbajoexecutive chef of the Representation of Spain to the United Nations. “In some species, freezing also plays an important food-safety role by helping reduce the risk of parasites, particularly Anisakis,” a type of parasite, he adds. We spoke with chefs and seafood industry experts about the best fish to buy frozen next time you’re shopping for seafood. Here’s what they said.

1. Salmon

Fish pros recommend skipping fresh salmon in favor of frozen salmon, especially during off-seasons. “Frozen is the only way to eat genuine peak-season salmon in February,” says Heather Richiea certified fishmonger in Ireland. That’s because they’re typically harvested in late spring to early fall.

Plus, keeping it stocked in your freezer ensures you can enjoy this omega-3-rich protein even if you haven’t had time to buy a fresh fillet. “There’s nothing better than reaching into my freezer for wild sockeye salmon fillets on a weeknight and pulling together a salmon and rice salad instead of ordering takeout,” says Ashley Lonsdalea chef-in-residence for ButcherBox. “They defrost easily, and I can pop them under the broiler after slathering with salt, pepper and extra-virgin olive oil to get the skin charred and crispy,” she adds. Talk about a quick weeknight meal!

2. Pollock

Pollock is a white fish found in the North Pacific and Northwest Atlantic oceans. “These lean white fish freeze beautifully and are the fish trade’s own secret,” says Richie. “We eat them at home while customers overpay for cod,” she says. Pollock is especially great breaded to make things like fish sticks or fish and chips. Plus, it’s not subject to overfishing, so NOAA Fisheries considers both types to be smart seafood choices. “Frozen, they’re a fraction of the price and nearly indistinguishable on the plate,” adds Richie.

3. Tuna

“Tuna is another great candidate for freezing, especially for preparations like tartare, sashimi or poke,” says Carbajo. “Flash-freezing helps preserve its quality while also improving food safety,” he adds. In fact, the FDA advises only eating raw fish that’s been previously frozen, as this kills any parasites that may have been present in the fish. “Many states require that fish be super-frozen for a time before being consumed as sushi for food-safety reasons,” says Judy Yaohead of e-commerce at Wulf’s Fish.

That said, raw seafood still poses a risk of foodborne illness because freezing does not kill bacteria. So, it’s always safer to cook seafood thoroughly before eating it and to only consume raw fish that has been prepared by a trained professional.

4. Cod

Cod is another fish worth buying in the freezer aisle. “Cod freezes exceptionally well because of its firm structure and its ability to maintain much of its texture once properly thawed,” says Carbajo. Lonsdale agrees: “I often make a quick coconut curry base and gently poach the cod in the flavorful broth.”

Whatever you make with it, be mindful of how you cook it. “Cod is a lean fish, so it’s best to be gentle when cooking to avoid drying out the flesh,” Lonsdale adds.

5. Shrimp

We know—shrimp isn’t technically fish, but it’s seafood and deserves an honorable mention. Seafood experts feel pretty strongly about buying frozen over fresh shrimp. “Almost all shrimp is frozen at sea and thawed for the case anyway, so the ‘fresh’ shrimp is just older frozen shrimp,” says Richie. That’s right—even if you think you’re buying fresh shrimp, you’re probably not. “In many cases, they are processed and frozen shortly after being caught, which helps preserve their quality,” says Carbajo.

How to Defrost Frozen Fish

The simplest way to defrost frozen fish is to put it in the refrigerator overnight. If you forget to do so, you can thaw it quickly by sealing it in a plastic bag and placing it in cold water. Just be sure to change out the water every half hour to reduce the risk of foodborne illness.

You can also cook most frozen fish without thawing it. For example, throw it right in the air fryer and voilà! Your protein is ready to go in just a few minutes.

Our Expert Take

Fresh fish isn’t inherently superior to frozen fish. In fact, seafood industry experts recommend heading straight to the frozen fish aisle when purchasing salmon, pollock, tuna, cod and shrimp. These freeze well, maintain their texture when thawed, and can be used to make a variety of dishes. Simply move them to the refrigerator to thaw gently overnight or toss the package in cold water to thaw. Most can also be cooked straight from frozen for even more convenience! So instead of looking at frozen fish as a downgrade from fresh fish, look at it as a convenient way to eat more of this nutritious protein.