How Long to Bake White Fish — Cod, Tilapia, Haddock & More
White fish recipes online are almost always written for a single species, which makes it hard to find one chart covering cod, tilapia, haddock, and the rest side by side. The good news is that lean white fish behaves consistently enough across species that one rule — 10 minutes per inch of thickness — gets you most of the way there for all of them.
Bake Time by Species (400°F)
| Fish | Typical Thickness | Time at 400°F | Notes |
|---|---|---|---|
| Cod | ~1 inch | 12-15 min | Dense, thick flakes, holds up well |
| Haddock | ~0.75-1 inch | 10-13 min | Similar to cod, slightly thinner |
| Tilapia | ~0.5 inch | 10-12 min | Thin and very lean, cooks fast |
| Halibut | ~1-1.25 inch | 12-16 min | Thick and firm, most forgiving of the group |
| Pollock | ~0.5-0.75 inch | 10-12 min | Thin, mild, similar to tilapia |
| Catfish | ~0.75-1 inch | 12-15 min | More fat than the others, tolerates 425°F well |
| Perch | ~0.5 inch | 8-10 min | Very thin, watch closely |
The 10-Minute-Per-Inch Rule, Explained
Measure the fillet at its thickest point, then bake at 400°F for about 10 minutes per inch of that thickness — a half-inch fillet needs roughly 5-7 minutes, a full inch needs 10-12 minutes. This rule holds up unusually well across different white fish species specifically because they're all lean: without much fat to slow or buffer heat transfer, thickness becomes the dominant variable, and species-to-species differences mostly wash out. That's why cod, haddock, and tilapia can share one general formula in a way that fattier fish can't.
Judging Doneness Without a Thermometer
White fish gives clear visual and textural cues that are often easier to read than a thermometer, especially on thin fillets where there's barely room to get an accurate probe reading. The flesh turns from translucent to fully opaque, and a fork inserted at the thickest point should twist and separate the flesh into flakes with little resistance. If it still looks glassy or resists flaking, give it another minute or two.
Why White Fish Can't Take the Same Liberties as Salmon
Salmon has enough intramuscular fat that it stays reasonably moist even a little past its target temperature — the fat acts as a buffer. Lean white fish like cod and tilapia have almost none of that cushion. Cross from opaque-and-flaking into overcooked and it turns rubbery within a minute or two, not the gentler decline salmon shows. See How Long to Cook Salmon for the contrast — the two fish families need genuinely different levels of attention near the end of the cook, even though both target 145°F.
Foil-Wrapped and Frozen
Wrapping the fillet in foil traps steam and adds roughly 5 minutes to the times above, trading a browned top for a more forgiving, gentler cook — a reasonable choice for thinner or more delicate fillets. Baking from frozen needs no thawing step; just add about 50% more time and pat off any surface ice first so it doesn't steam the fish instead of baking it.
Frequently Asked Questions
What is the 10-minute-per-inch rule for baking fish?
At 400°F, bake fish for about 10 minutes for every inch of thickness, measured at the thickest part of the fillet. A half-inch fillet takes about 5-7 minutes; a full inch takes about 10-12 minutes. It's a reliable starting point for lean white fish because they lack the fat variation that changes cook time in richer fish.
How do I know when white fish is done without a thermometer?
The fish should turn from translucent to fully opaque, and a fork inserted at the thickest point should twist and separate the flesh into flakes with little resistance. If it resists and looks glassy or translucent in the center, it needs more time. Thin fillets are often easier to judge this way than with a thermometer, since there's barely enough thickness to get an accurate probe reading.
Can white fish be cooked past 145°F like salmon can?
Not as safely in terms of texture. Salmon has enough fat to stay moist somewhat past 145°F, but lean white fish like cod and tilapia have very little fat and dry out quickly once overcooked — they go from tender to rubbery in just a minute or two of extra time. Pull white fish right at 145°F or the first sign of opaque, flaking flesh.
Can I bake white fish from frozen?
Yes, no need to thaw. Add about 50% more time compared to a thawed fillet at the same temperature. A fillet that takes 12 minutes thawed will take roughly 18 minutes from frozen. Pat any surface ice off first so it doesn't steam the fish instead of baking it.