Busy cooks who enjoy eating healthy, delicious fish know that frozen seafood is the secret to quick, nutritious meals.

Fish cooks fast and works with so many herbs, spices and flavors that it never gets boring. You can adapt seafood to any cuisine — Italian, Mexican, Asian, Greek — wherever your taste buds take you.

Best of all, most seafood is low in cholesterol and high in protein. Coldwater fish, such as salmon, are high in Omega-3 fatty acids. These compounds have been shown to reduce the risk of heart disease by lowering blood pressure and triglyceride levels. (Triglycerides are fats carried through your bloodstream, and they’re the main type of fat stored in your fat tissue.)

When you buy frozen seafood, you’re buying fish that was frozen at its peak. When thawed, it’s comparable to fish that was never frozen. Here are some tips to use when using frozen seafood.

Place frozen seafood in your freezer as soon as you get it home from the store. You can store it in the coldest part of your freezer for up to six months.

Your recipes will determine whether you need to thaw fish before cooking:

• If no thawing is called for, all you need to do is double the cooking time.
• If the recipe calls for coating, rolling or stuffing fish, plan to defrost the fish overnight in the refrigerator. This is the best way to keep the fish moist.
• If you’re making frozen fish as a last-minute meal, place it in a sink full of cold water. A one-pound package will need about an hour to defrost.
• Another way to partially thaw fish right before cooking is to microwave it at the lowest setting, following the package instructions. When you test the fish, it should feel cool, slightly softened and slightly icy. Be sure you don’t overheat it and begin the cooking process.

If you prefer your fish cooked on the stovetop instead of baked or broiled, follow these suggestions for seafood that’s prepared to perfection:

• Use a heavy, nonstick skillet or a stovetop grill pan
• Make sure your pan is hot (about 400ºF) before placing fish in the pan. To test the temperature, sprinkle a few drops of water into the skillet; if the drops pop off the surface, the pan is ready.
• Use a pastry brush to lightly brush olive, canola or safflower oil on the fish. Avoid butter, sunflower or corn oil because they will burn at high heat.
• To test the fish for doneness, it should flake easily when tested with a fork.

Frozen seafood is a must-have for busy cooks. Poach, bake, broil, steam or pan-fry it for a fast, nutritious meal!