Busy night, hungry family, and zero time to thaw fish? This frozen cod fillets recipe is your weeknight hero. It’s straightforward, cooks from frozen, and tastes bright and fresh.
The cod comes out flaky and tender with a quick lemon-garlic butter sauce. Serve it with rice, veggies, or a simple salad, and dinner is done. No fuss, no mess, and everyone’s happy.
What Makes This Recipe So Good
- No thawing required: Cook the fillets straight from the freezer, which saves time and prevents mushy fish.
- Big flavor, simple ingredients: Lemon, garlic, butter, and a touch of spice make mild cod shine.
- Family-friendly: Mild, flaky fish with a buttery sauce appeals to kids and adults.
- Quick cleanup: One sheet pan or one skillet is all you need.
- Versatile: Works with different herbs, spices, and sides you already have.
Ingredients
- 4 frozen cod fillets (about 4–6 ounces each, individually frozen)
- 2 tablespoons unsalted butter, melted (or olive oil)
- 1 tablespoon olive oil (if baking, for the pan)
- 2 cloves garlic, finely minced
- 1 lemon: zest and juice (plus extra wedges for serving)
- 1 teaspoon Dijon mustard (optional for extra tang)
- 1/2 teaspoon paprika (sweet or smoked)
- 1/2 teaspoon onion powder
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 tablespoons fresh parsley or dill, chopped
- Lemon slices for topping (optional)
Instructions
- Preheat and prep: Heat your oven to 425°F (218°C).
Line a sheet pan with parchment and lightly coat with olive oil. If using an air fryer, preheat to 390°F (200°C). For stovetop, use a large nonstick skillet.
- Make the sauce: In a small bowl, mix melted butter, garlic, lemon zest, lemon juice, Dijon, paprika, onion powder, red pepper flakes, salt, and pepper.
- Place the frozen fillets: Take cod straight from the freezer.
Do not thaw. Rinse off any ice crystals under cold water and pat very dry with paper towels. Set the fillets on the sheet pan (or in the air fryer basket or skillet).
- First cook: Bake for 8–10 minutes to start the thaw and cook-through.
In an air fryer, cook 7–9 minutes. On the stovetop, cover and cook over medium heat with a teaspoon of oil for 5–6 minutes.
- Add the sauce: Pull the fillets out. Brush or spoon the lemon-garlic butter over the partially cooked cod.
Add a lemon slice on top if you like.
- Finish cooking: Return to the oven for another 6–9 minutes, until the cod flakes easily and reaches an internal temperature of 145°F (63°C). Air fryer: 5–7 more minutes. Stovetop: flip, add sauce, and cook 3–5 minutes uncovered.
- Garnish: Sprinkle with chopped parsley or dill.
Taste and add a pinch of salt or extra lemon juice if needed.
- Serve: Plate with rice, steamed broccoli, roasted potatoes, or a green salad. Spoon any pan juices over the top.
How to Store
- Refrigerate: Store leftovers in an airtight container for up to 2 days. Cod dries out quickly, so keep any extra sauce or pan juices to spoon over when reheating.
- Reheat: Warm gently in a covered skillet over low heat with a splash of water or broth, 3–5 minutes, just until heated through.
Avoid microwaving too long, which can make fish rubbery.
- Freeze: Cooked cod doesn’t freeze as well as raw, but you can freeze leftovers for up to 1 month. Thaw overnight in the fridge and reheat gently.
Health Benefits
- Lean protein: Cod is low in fat and high in protein, which helps you feel full without weighing you down.
- Nutrient-rich: It provides vitamin B12, selenium, and phosphorus, which support energy, immune health, and bones.
- Heart-friendly: While cod isn’t as rich in omega-3s as salmon, it still offers some, and the overall low saturated fat profile supports heart health.
- Kid-friendly nutrition: Mild flavor and tender texture make it an easy way to add more fish to family meals.
Common Mistakes to Avoid
- Not drying the fillets: Excess water creates steam and prevents browning. Pat the frozen fillets dry after rinsing off ice crystals.
- Overcooking: Cod goes from perfect to dry fast.
Start checking a few minutes early and pull when it flakes easily.
- Skipping seasoning: Cod is mild and needs salt, acid, and aromatics. The lemon-garlic butter makes a big difference.
- Uneven fillet size: If your fillets vary in thickness, remove thinner pieces early so they don’t dry out.
- Using high heat without fat: A little butter or oil keeps the fish moist and helps flavor sink in.
Alternatives
- Herb swap: Use basil, chives, or cilantro instead of parsley or dill.
- Spice twist: Try Cajun seasoning, lemon pepper, or a pinch of curry powder for a different vibe.
- Dairy-free: Use all olive oil instead of butter. Add a teaspoon of capers for richness.
- Gluten-free: This recipe is naturally gluten-free.
If you add sides, choose rice, potatoes, or gluten-free grains.
- Different fish: This method works for other firm white fish like pollock, haddock, or tilapia. Adjust cook time for thickness.
- Crispier finish: For a light crust, sprinkle fillets with seasoned panko after the first cook, then drizzle with oil and finish baking.
FAQ
Can I cook cod straight from frozen?
Yes. Rinse off any ice crystals, pat dry, and follow the two-stage cooking method: start cooking to thaw, then add sauce and finish until flaky and 145°F (63°C).
How do I know when cod is done?
It should flake easily with a fork and look opaque throughout.
If you have a thermometer, aim for 145°F (63°C) in the thickest part.
What if my cod smells fishy?
Good cod should smell clean and mild. If it smells strongly fishy or sour, skip it. A little lemon can brighten mild odors, but it won’t fix spoiled fish.
Can I use pre-seasoned frozen cod?
You can, but reduce added salt and skip extra spices so it doesn’t get too salty.
Still add lemon juice and fresh herbs for brightness.
What sides go best with this?
Rice, quinoa, or couscous; roasted potatoes; steamed green beans or broccoli; or a simple arugula salad with olive oil and lemon.
Is air frying faster than baking?
Usually by a few minutes. Air fryers cook more efficiently due to strong airflow. Start on the low end of the time range and check early.
Can I make this ahead?
It’s best fresh.
If you need to prep, mix the sauce ahead and store it in the fridge. Cook the fish right before serving.
How do I prevent sticking?
Use parchment paper for baking, or a well-seasoned nonstick skillet with a bit of oil. Don’t move the fish too early; let it release naturally.
Wrapping Up
This frozen cod fillets recipe is the kind of weeknight meal you’ll actually make.
No thawing, no complicated steps, just tender, flaky fish with fresh lemon-garlic flavor. It’s fast, flexible, and friendly for all ages. Keep a bag of frozen cod on hand, and dinner is always 20 minutes away.