It's embarresing the amount I know about cooking!!!!!!! This is going to be the daftest thing you have EVER read ... here goes ...

I want to make some Grilled Hake Fillets for dinner tonight, but it's the frozen type.
I want to know HOW do you do it.
Do you place the fillet (frozen) in a ovenpan and grill in the oven and not turn it around?
If you do that do you start the oven off slowly and just grill the last two minutes, or do you go all Devil's Hell on the fish the whole time?
Do you put it in a pan on the stove top and turn once or twice?
What spice would you put on it? (me and DH is on a diet and I don't want any rich sauses, just plain) Something like a splash of lemonjuice and some salt and pepper?

I don't want it to have that wet-toiletpaper colour and I want it to taste good. It's my new year's resolution to learn how to cook properly and you guys are just going to have to step up and help this sorry sod!!