Thawing Instructions: Refrigerated Thawing: Remove all packaging place portions in a covered dish & thaw in refrigerator overnight. Rapid Thawing: Remove all packaging. Place portions in a resealable bag. Immerse the sealed bag in a bowl of water in your sink & thaw under a thin trickle of cold running water for approximately 15-20 minutes. Cooking Instructions: Size & thickness of portions will vary: adjust times accordingly. Bake: Remove all packaging. Preheat oven to 375 degrees F. Place thawed portions on a lightly oiled, low-rimmed baking pan. Brush portions with oil & season as desired. Bake portions for 6-8 minutes or until fish flakes easily with a fork. Pan Fry: Remove all packaging. Preheat a lightly oiled, nonstick frying pan to medium high heat. Fry thawed portions 3-1/2 to 4 minutes per side or until fish flakes easily with a fork. Season as desired. For food safety, cook seafood to an internal temperature of 145 F as measured with a food thermometer. Keep frozen.