Choose chilled fish when you plan to cook it soon and want to inspect the cut or select a whole fish. Choose frozen fish when you want portions you can keep for later. Both can supply protein. Compare similar species and cuts, and check whether a frozen product includes coating, sauce or seasoning.
At the shop, check that chilled fish is kept cold and that the frozen pack is intact. Buy it near the end of your trip and take it home promptly. Put raw fish in a covered container away from ready-to-eat food and follow the packet instructions for thawing and cooking.
- Compare the same species and usable cut where possible.
- Check seasoning, packing and the portion you plan to eat.
- Keep chilled and frozen fish cold on the way home.
- Thaw in the fridge when the product calls for it and avoid thawing on the counter.
In this guide
Section 1 of 5
Choose chilled fish or frozen portions for your plan
A chilled whole fish may suit a meal you will cook today, while individually frozen fillets can make it easier to use one serving at a time. A fillet, a bone-in cut and a coated frozen portion give you different amounts of fish to eat. Consider how much usable food you get and what else you need for the dish. SFA’s household shopping and storage guidance
| Your situation | What to check |
|---|---|
| Cooking today | Chilled fish kept cold and a cut that suits the dish |
| Cooking later in the week | Frozen portions and enough freezer space |
| Comparing prices | Fish species, usable portion, bones and coating |
| Cutting down on sodium | Ingredients and sodium in marinated or coated products |
| Shopping with a long trip home | A way to keep the fish cold until you store it |
Section 2 of 5
Compare plain fish with plain fish
A plain frozen fillet and a seasoned frozen portion can have different ingredients even if they use the same fish. Check the label for seasoning, sauce or breading. If you are comparing price, ask whether the weight includes bones and how much of the pack you will actually serve.
For example, a $6.40 pack that gives you 320 g of usable fish costs $2 per 100 g. A $5.40 purchase yielding 240 g costs $2.25 per 100 g. These are examples, and the calculation only helps when you estimate comparable usable amounts. A cheaper pack can still be the right choice if it meets the meal you have planned.
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Section 3 of 5
Keep seafood cold on the way home
Buy chilled and frozen food near the end of the shop. Use an insulated bag with suitable cold packs when needed. When you get home, put chilled fish into the refrigerator or frozen fish into the freezer promptly. SFA advises keeping raw seafood in a covered container or tightly wrapped packaging to contain leaks. Put it below cooked and ready-to-eat food. SFA guidance on cold food and insulated bags
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Section 4 of 5
Thaw only what you plan to cook
Follow the product directions, including any instruction to remove vacuum packaging before thawing. For fish that needs defrosting, SFA recommends a chiller between 0°C and 4°C as one thawing option. Keep the fish contained so it cannot leak onto other food. Avoid thawing at room temperature. If a product is designed to cook from frozen, use its specific instructions rather than assuming all fish must be prepared the same way. SFA’s guidelines on thawing food
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Section 5 of 5
Fish shopping and storage questions
Is frozen fish necessarily a poorer choice?
Compare the type of fish, the way it is prepared and your needs. A plain frozen portion can be a practical protein food.
Can I buy chilled fish and leave it in the fridge until I decide?
Plan the meal before buying and follow the date and storage directions. Frozen portions may fit better when you do not know when you will cook.
Should I judge fish safety by smell alone?
Use the storage history, temperature and instructions. Appearance or smell alone cannot confirm safe handling.