When I eat certain foods, such as salmon, I just can’t help feeling like I did something good for myself. Fish is generally great for you, but salmon, specifically, is an incredibly healthy source of protein, and it’s known to lower cholesterol. Plus, salmon is swimming in omega-3 fatty acids, awash in vitamins, minerals and antioxidants and easily accessible.
For those reasons, it’s a freezer staple in my home, especially when conveniently portioned out for easy dinners. I regularly pick up preportioned, vacuum-packed frozen salmon from Lidl’s private-label line; according to the grocery brand, it’s frequently ranked as a favorite item by their shoppers. In fact, frozen salmon is often considered by culinary experts and dietitians as a better option than fresh, making it a great choice for quality, convenience and nutrition. Plus, it’s actually really easy to cook directly from frozen.
But don’t take my word for it. I asked experts for their best tips and hot takes on frozen salmon. Here’s what they love about it.
Can You Cook Salmon from Frozen?
“Didn’t leave enough time to thaw salmon? We’ve all been there. But the good news is that salmon can be cooked from frozen,” assures Rima Kleiner, M.S., RDN, of Dish on Fish by the National Fisheries Institute.
“It’s a common misperception,” adds Sherri Clerk, a registered dietitian and the brand strategist for Global Seafood Alliance and the Best Aquaculture Practices certification program. “But you can cook it from frozen in a pressure cooker or Instant Pot in less than 30 minutes, which is quicker than getting takeout!”
Those aren’t your only options, either, according to David Rose, executive chef for Omaha Steaks, who adds that baking, grilling and air-frying are also great ways to prepare the fish.
In fact, cooking salmon from frozen is recommended for some types of frozen salmon. Clerk says, “Value-added options already have a sauce or crumb and can go from freezer to table in less than 30 minutes.” Jake Holbrook, vice president of marketing for frozen seafood megabrand Gorton’s, has the perfect example, citing that the brand’s wild-caught grilled salmon is “actually designed to be kept frozen until ready to cook, so you can grab it straight from your freezer and quickly prepare it in the oven.”
Is Frozen Salmon Lower-Quality Than Fresh?
For most food items, fresh is best. But there are some exceptions, and salmon is one of them. Lidl U.S. Test Kitchen Chef Allison Landas says, “A common misconception about frozen fish is that it’s not as fresh, but it’s actually better-quality since it’s frozen from its peak freshness right away.” Rose elaborates, “Frozen salmon is often the better choice for quality and convenience because it’s typically flash-frozen right after being caught … Our fish is processed and flash-frozen just a few short hours, sometimes even minutes, after being caught, ensuring that it’s as fresh as it can be.” On the other hand, he and Clerk both point out, some fresh options are previously frozen and stored for a period, then thawed by the market where you buy them. According to Kleiner, this makes it “the perfect near-fresh protein to keep stocked in your freezer.”
Is Frozen Salmon Less Nutritious Than Fresh?
The fast answer is absolutely not. In fact, Landas says, “Frozen salmon is as nutritious as fresh salmon, if not more!” And once again, that’s thanks to flash-freezing, which helps it retain its nutrients. Rose explains, “Freezing does not destroy the key nutrients in salmon like protein, omega-3 fatty acids, vitamins A and D and essential minerals.” Clerk confirms that freezing locks in these minerals.
Additionally, having frozen salmon on hand facilitates making smart diet decisions without having to run to the store for a main course protein. Because of its versatility, it’s ready for any manner of application. “Pair [salmon fillets] with rice and vegetables for a simple meal, or enjoy them as an addition to salads, tacos, grain bowls and more,” Holbrook suggests.
How Long Can You Keep Frozen Salmon?
“When properly stored, salmon will last in the freezer for about three months,” says Kleiner … but that’s only the minimum. Clerk assures that “it can last about 9 to 12 months in the freezer and be prepared when convenient for you.” For that reason, “stocking up on any frozen fish, including salmon, is a great way for people to enjoy more seafood at home without the hassle,” says Holbrook … and keep this primo protein readily available at its best prices.
Is Frozen Salmon Affordable?
Because salmon has become such a common fish to buy, it’s easy to find in stores and is fairly affordable—even more so when on sale, as it frequently is. Because frozen salmon is processed as soon as it’s caught, “this allows for more cost-effective shipping, whereas fresh salmon has to be transported right away,” Landas explains. And it’s often sold in bulk, which also brings down the cost, as Clerk points out.
Buying salmon frozen also helps reduce food waste, since, as Holbrook adds, there’s no pressure to cook it immediately, “making it a dependable option for busy households.” Plus, brands like Lidl and Omaha Steaks sell salmon portioned out and individually vacuum-sealed, which further protects against degradation while using minimal packaging material.
What’s the Best Way to Thaw Frozen Salmon?
If you’re not fully comfortable cooking salmon from frozen and don’t mind planning ahead, it’s extremely straightforward to thaw frozen salmon. Just don’t do it at room temperature, Clerk warns. The best and safest way to thaw salmon, our experts unanimously agree, is overnight in the refrigerator. “It’s also the best for preserving the flavor and texture of the fish,” Rose adds. To do so, you’ll want to take it out of its packaging, or at the very least, cut a hole in it. Place the fish in a clean container or on a plate, cover it to prevent odors, place it on a low shelf or the back of the refrigerator (some of the coolest sections), and discard any liquids when you use it the next day.
Don’t have that much time? Our experts have solutions for that, too. “While thawing overnight in a refrigerator is ideal, you can thaw salmon quickly in cool water,” Rima says. If it’s already vacuum-sealed in plastic packaging, you don’t even need to take it out, Landa says. “Place it in a bowl with cold water and let it defrost for an hour or [until] it feels like there’s no more ice in the fillet,” she says. If it’s not vacuum-sealed, Rose suggests putting the frozen salmon in a resealable bag, pushing out the excess air, and submerging that in cold water for about 30 minutes and repeating every 30 minutes until it’s fully thawed.
However, it’s important to note that once frozen salmon has been thawed, you should avoid refreezing it if it hasn’t been cooked. Rima tells us, “Freezing cooked salmon that has been safely thawed first is fine. But while it’s not unsafe, refreezing any salmon that was thawed and not used or cooked impacts texture and taste quality.”
Ways to Cook Salmon from Frozen
“Drop some frozen salmon into a sauté pan or soup pot to give your favorite dish a mouthwatering protein boost! Brush frozen fish fillets with sauce—it freezes and turns into a glaze that melts into the fish as it cooks,” Kleiner suggests. Teriyaki and barbecue sauce are popular choices. You can also try glazing frozen salmon in a ginger-soy sauce or topping it with a fruit sauce. As our experts mentioned, it can be baked, grilled, fried or steamed, and Katie Lee Biegel even has a special method for roasting it easily.
Frozen salmon is a versatile main ingredient that lends itself to so many types of preparation that the possibilities are nearly endless. Kleiner adds, “Plus, cooking from frozen makes it nearly impossible to overcook. Just ensure that the inside reaches an internal temperature of at least 145 degrees Fahrenheit.”
The Bottom Line
Experts agree that home cooks should try frozen salmon as a freezer stock-up option for its flash-frozen nutrition, ease of use, budget-friendliness and shelf life. Because it doesn’t require thawing, it’s extremely convenient for meals in a pinch. Even better, when it’s already pre-cut and trimmed into even pieces, it’s not only a timesaver but it’s even easier to cook consistently and evenly.
