Provençal Alaska Salmon Sauté and Hooray for Cook It Frozen®

Scream, scream, jump for joy the Cook It Frozen® technique has saved my life- or at least my dinners. I used to be the type who would pull frozen fish out of the freezer, set it out to thaw, and after many hours finally start dinner. Or entirely forget to pull out the fish to thaw and have to make grilled cheese instead. Not anymore. The Alaska Seafood Marketing Institute has created an entire website on how to Cook It Frozen®. There you will learn recipes, techniques, and cook times for many types of Wild Alaska Seafood. Agreeing to try this technique, ASMI sent me a cooler filled with generous portions of salmon and cod as well as stacks of recipes and a fantastic recipe book called “Spice Pantry” developed by the Culinary Institute of America.

I chose this French dish first for the simple fact that I got to pull out my Herbes de Provence, a favorite spice blend of mine. This dish came together in about 15 minutes from freezer to plate. We enjoyed the flavor combinations in this dish as well as the freshness of the salmon. AND for once I did not over-cook the fish! Give the CIF® technique a try, it will change your mealTIME.

Provençal Alaska Salmon Sauté– adapted from ASMI
1 cup chopped grape tomatoes
1/4 cup Nicoise olives
1 tsp. Herbes de Provence
1 T capers
Olive oil
4 6-8 ounce fillets Alaska King Salmon
Salt and Pepper to taste- I left the salt out, Himself is in a Paleo Challenge

Combine tomatoes, olives, Herbes de Provence, and capers. Season to taste with salt and pepper. Using the Cook It Frozen method, remove frozen fish from its wrapper and rinse under cold water. Lay on a plate or tray and gently pat dry with a paper towel. Rub both sides of each fillet with olive oil. Heat 1 tablespoon oil in a large skillet over medium high heat. Sauté, skin side up for 3-4 minutes. Flip and season with salt and pepper and sauté for 6-8 minutes more or until the thickest part of the fillet goes from translucent to opaque. Plate each fillet and top with tomato mixture. Serves 4.

Note- I served our Salmon over a bed of Sautéed Spinach.

If you are interested you may download the free CIF app for your phone and have recipes and ingredient lists at your fingertips.

Thank you ASMI, I learned something new and very valuable!

Come back by on Wednesday as I take you to Egypt with a delicious Alaska Cod recipe.


  1. 12th Man Training Table
    Posted June 28, 2010 at 7:48 AM | Permalink

    Very timely … heading to Alaska this summer to visit with family. Should come home with a Coleman-full. Thanks!

  2. Anonymous
    Posted June 28, 2010 at 9:42 AM | Permalink

    I didn't realize this was a technique that required a registered trademark! We have fish several times a month and I never thaw it before cooking. Most of the packages I see of flash frozen, individual pieces have directions on them stating to cook w/o thawing. The only problem I've ever encountered is that if you don't rinse with cold water first to thaw the very outer layers, dry spices won't stick to the fish!

  3. Ingrid
    Posted June 28, 2010 at 10:22 AM | Permalink

    It's a lovely dish!

    We've cooked our salmon frozen many times as someone forgets to take it out. 🙂 so, I'll be checking out that site. Oh, And we actually cook it in our convection toaster oven.

  4. Alison
    Posted June 28, 2010 at 10:44 AM | Permalink

    This looks great!! I can't wait to try it.

  5. Food-G
    Posted June 28, 2010 at 11:04 AM | Permalink

    Robin this looks delicious!!! I can't wait to try this recipe.

  6. pigpigscorner
    Posted June 28, 2010 at 3:09 PM | Permalink

    I'm like that too! I tend to forget to thaw.

  7. grace
    Posted June 28, 2010 at 5:12 PM | Permalink

    15 minutes, start to finish? heck, cereal takes longer than that. 🙂

  8. oneordinaryday
    Posted June 28, 2010 at 9:10 PM | Permalink

    Your yummy photos make me kinda wish I liked seafood. : )

  9. Karen
    Posted June 29, 2010 at 12:06 PM | Permalink

    Interesting… I'll have to check it out!

  10. biz319
    Posted June 29, 2010 at 2:50 PM | Permalink

    I wish I liked salmon Robin Sue – this looks delicious and I love how quickly it came together!

  11. Nadji
    Posted June 29, 2010 at 5:21 PM | Permalink

    Je découvre un blog très beau.
    j'aime beaucoup.
    A bientôt.
    See soon.

  12. A Little Yumminess
    Posted June 29, 2010 at 5:55 PM | Permalink

    Looks so light and yummy! I want to eat it right now and I am not even hungry

  13. Mimi
    Posted July 1, 2010 at 11:37 PM | Permalink

    Great dish. I always cook frozen fish straight from the freezer.

  14. EAT!
    Posted July 2, 2010 at 8:21 AM | Permalink

    Thanks for the information on the CIF website. I will be giving it a look as who can't use a few quick recipes for dinner.

  15. Aggie
    Posted July 2, 2010 at 9:21 AM | Permalink

    I just started cooking it frozen after learning the technique too! it's great! Now, this dish looks delicious!! and so healthy!

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