Defrost first.
Warm some milk in your fry pan.
Skin side down first, flip them over half way through cooking.
Then when you lift them out the skin on the top will help the fillets stay together.
You can then choose a sauce to add.
But a small amount of corn flour, diluted with water added to the milk the fish was poached in makes a nice addition.
Bit of cheese added to the sauce doesn't go astray