Is Frozen Fish Healthy?

Few meals beat a good plate of fish and chips — crispy on the outside, tender and flaky in the middle.

But which fish should you use?

For us, hake is one of the best choices.

Why does hake work so well?

Hake has a mild, delicate flavour and soft, flaky texture that works beautifully with a crisp coating.

Because the flavour isn't overpowering, it also pairs perfectly with all the classics — chunky chips, lemon, mushy peas and homemade tartare sauce.

It’s also incredibly versatile, making it a great white fish to keep in the freezer for easy family meals.

This is one of the questions we’re asked most often.

The short answer is yes, in some circumstances — but how the fish was thawed matters.

If fish has been thawed safely in the refrigerator and kept properly chilled, it can generally be refrozen. However, every freeze-and-thaw cycle can affect the texture and overall eating quality of the fish.

That’s why, whenever possible, we recommend only thawing what you plan to cook.

Norwegian salmon has earned its reputation through consistent quality, careful farming practices and exceptional flavour.

The cold, clean waters of Norway provide ideal growing conditions, while strict quality standards help produce salmon that’s enjoyed by chefs and home cooks around the world.

At Fish & Food Co., our Norwegian salmon is professionally flash-frozen at peak freshness, helping preserve its texture and flavour until you’re ready to cook it.

If you’re trying to eat healthier, salmon deserves a place on your menu.

Norwegian salmon is naturally rich in high-quality protein, Omega-3 fatty acids, Vitamin D and Vitamin B12. Together, these nutrients support a balanced diet and make salmon a satisfying meal that fits into many healthy eating patterns.

Unlike many convenience meals, salmon is quick to prepare and pairs beautifully with vegetables, salads or whole grains.

The biggest mistake people make with salmon?

Overcooking it.

Perfectly cooked salmon should be moist, tender and flake easily when gently pressed with a fork.

If it looks dry, it’s probably spent a little too long in the oven.

If you’ve ever stood in front of the freezer wondering whether to choose hake or kingklip, you’re not alone.

Both are delicious—but they’re quite different.

Hake

Hake has a mild flavour, soft flakes and is incredibly versatile.

It’s ideal for fish and chips, fish cakes, curries and everyday family meals.

Kingklip

Kingklip has a firmer texture and a richer flavour.

It’s often served in restaurants because it holds together beautifully when baked, grilled or pan-fried.

Getting children to enjoy fish doesn’t have to be a challenge.

The secret is choosing fish with a mild flavour and a soft, flaky texture.

For many families, Norwegian salmon is an excellent choice because it’s easy to cook, naturally tender and incredibly versatile.

Hake is another family favourite thanks to its delicate flavour.

If you’ve got particularly fussy eaters, crumbed fish fingers made from quality fish can be a great introduction.

Absolutely—and it’s one of our favourite ways to cook it.

If you’ve forgotten to defrost dinner, your air fryer can come to the rescue.

Preheat your air fryer to 200°C.

Brush the salmon lightly with olive oil, season with salt and pepper, and cook for approximately 12–15 minutes, depending on the thickness of the fillet.

The outside becomes beautifully golden while the inside stays tender and flaky.

Ordering fish online has never been easier—but how do you know you’re choosing the right supplier?

Whether you’re buying Norwegian salmon, white fish or smoked fish, there are a few things worth checking before you place your order.