When prepared properly, salmon is a light, flaky fish with little to no “fishy” flavor. Further, salmon is a healthy choice: it is high in protein and omega-3 fatty acids. It can be prepared numerous ways. If you have frozen fillets, you can thaw them or put them directly into the oven to bake.

Thaw Frozen Salmon

Make sure that the salmon has not been sitting in your freezer for more than six months. Frozen meat and fish can still go bad even if kept in the freezer. Using your salmon prior sooner than six months will prevent any health issues that could arise from bacteria.

Never thaw fish at room temperature. It exposes the fish to the air for too long, and as the fish thaws, bacteria and viruses can grow on the fish. Instead, put the frozen fillets in the refrigerator the night before you intend to cook them. For quick thawing, place the frozen fillets in a bowl of cold water; the fillets should thaw in an hour or two.

After the salmon is thawed, you can prepare it a number of different ways. Bake it, grill it or fry it in a pan with some oil and spices. The salmon should flake easily with fork when fully cooked. If you are unsure about whether the salmon fillet is done, use a meat thermometer to measure the internal temperature: it should be at about 155 degrees F.

Bake Frozen Salmon

If you are using prepackaged salmon fillets, check the box for instructions for baking them frozen. In general, however, you can bake frozen salmon fillets in an oven preheated to 400 degrees F for 30 to 45 minutes. Simply place the frozen fillets on a greased baking sheet, pop them in the oven and bake. To check whether the salmon is done, test how easily the fillet flakes with a fork or use a meat thermometer to check the internal temperature.