It is best to remove fish from the refrigerator at least 30 minutes prior to cooking. When at room temperature, the flesh will cook more evenly. Since it is easy to overcook fish, timing and temperature are everything. A helpful guide for cooking fish is to allow 8 to 10 minutes at 350˚F that for each inch of thickness and turn the fish halfway through cooking unless it is 1/2 inch or less in thickness. Fish is done when it is opaque all the way through or when it reaches an internal temperature of 145˚F.
Fish should not be lift unrefrigerated for more thatn 2 hours. After cooking fish can be saved for up to 3 days or frozen for up to a month.