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On this page you'll find cooking methods and guidelines for microwave cooking fish. If you have more methods or recipes for this page please .


Today's Dish is Fish

Fish are naturally tender and contain little connective tissue. Unlike meat, they are best cooked quickly at a high temperature. Microwave cooking, then, is especially suited for fish and seafood. It enhances it's delicate flavor and gives a moist, light product while retaining valuable nutrients. Fish can be microwaved in several ways toproduce a variety of dishes. Fillets and steaks can be steamed or poached for a light meal. Or they can be microwaved in a sauce for a rich, hearty meal or prepared in casseroles, soups and chowders. Whole fish are deliciously juicy when steamed in their own natural moisture.

Recipes and methods on this page were tested in a 700-watts microwave. Power settings used were:

HIGH
700 W (100%)
MEDIUM
400 W (70%)
MEDIUM-HIGH
650 W (90%)
DEFROST
245 W (35%)

If your microwave has a lower rating or different power settings, consult your microwave use and care booklet to make proper adjustments.
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Defrosting Guidelines

Usually, frozen fish need not be thawed before cooking. For recipe preparations, however, thaw fish to make handling easier and to promote uniform cooking. For soups and casseroles, thaw only enough so fish can be cut into pieces.

To Defrost in the Microwave

Remove fish from package wrapping or cans. Wrap loosely in wax paper or place in microwave dish. Arrange loose pieces of fish in a single layer with thickest parts or largest pieces towards the outside. Process at "Defrost" half the allowable time (see table below). Turn over block OR separate or rearrange pieces. Defrost for second half of time.

PRODUCT
TOTAL TIME ON
"DEFROST" CYCLE
Fish (whole, fillets, steaks)
1 to 1 min 30 sec
per 100 g (3.5 oz)

Remove fish from the oven when it is still pliable and icy cold in the center. Corners of package should not feel warm. If necessary, leave 5 to 20 min at room temperature to complete thawing. Do not leave defrosted fish at room temperature.
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Cooking Fish

Just as in conventional cooking, fish should be cooked at a high temperature for a short period of time.

To Cook Fish

Arrange fish in a single layer, with thickest parts or largest pieces towards the outside. Season. Protect areas that may overcook by covering corners of square pans or shielding head and tail of fish with aluminum foil during first half of cooking. Don't allow foil to touch the walls of the oven. Always cover dish with microwave-safe plastic wrap to hold in heat and moisture during cooking. Turn back corner of wrap to allow excess steam to escape. Microwave at HIGH as follows: rotating dish during cooking. Since micrewaved foods continue to cook during the standing period, it is better to microwave fish only for the minimum time, then let stand covered 2-3 min to complete cooking. Fish is cookded when flesh is opaque and flakes easily. Microwave longer if necessary, but do not overcook. Serve with lemon or a sauce.

FISH
WEIGHT
FRESH OR THAWED
FROZEN
Whole
750 g (1.5 lb)
8-10 min
-
Fillet Block
454 g (1 lb)
-
10-12 min *
Individual Fillets
350 g (.75 lb)
500 g (1 lb )
3-4 min
4-5 min
6-7 min**
10-12 min**
Steaks
500 g (1 lb)
750 g (1.5 lb)
4-5 min
6-7 min
6-7 min**
10-12**

* Cut block in half and turn over halfway through cooking.
** Turn over halfway through cooking.
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Microwave Recipes


Soups

Fish Matelote

500 g (1 lb) frozen turbot (halibut) fillets*
2 slices of bacon, diced
1 garlic clove, crushed
1 small onion, cut in rings
250 ml (1 cup) thinly sliced carrots
250 ml (1 cup) cut green beans or green peas
50 ml (1/4 cup) flour
Dash of thyme and pepper
1 smll bay leaf
375 ml (11/2 cups) chicken bouillon

Partially thaw fish. Cut into 2 cm (1 in) pieces. Place bacon in microwave dish. Microwave bacon, covered, at HIGH-2 min or until crisp. Remove and reserve bacon. Microwave garlic, onion, carrot and green beans or peas in bacon fat at HIGH-4 to 6 min. Stir once. Blend in flour and seasonings. Add bouillon and fish. Microwave at HIGH-7 to 10 min. Let stand covered 3 min. Garnish with bacon. Makes 4 servings.
*or haddock, Boston bluefish, cod, walleye/pickerel
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Rainbow Soup

500 g (1 lb) frozen cod fillets*
25 ml (2 Tbsp) butter
250 ml (1 cup) thinly sliced celery
125 ml (1/2 cup) thinly sliced carrots
50 ml (1/4 cup) chopped green onion
75 ml (1/3 cup) flour
10 ml (2 tsp) chicken bouillon concentrate
75 ml (1/3 cup) water
15 ml (1 Tbsp) finely chopped parsley
Dash salt and pepper
500 ml (2 cups) milk
50 ml (1/4 cup) chopped pimiento
5 ml (1 tsp) grated lemon rind

Partially thaw fillets. Cut in 2 cm (1in) pieces. Melt butter; add celery, carrot and green onion. Cover and microwave at HIGH-4 min. Stir halfway through cooking time. Blend in flour; add bouillon, water, parsley and seasonings. Microwave at HIGH-3 min, stirring once. Add fish and milk. Microwave at HIGH-7 min, stirring halfway through cooking time. Let stand covered 2 min. Add pimiento and lemon rind. Makes 5 servings.
*or haddock, halibut, Boston bluefish, turbot, walleye/pickerel
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Main Dishes

Fillets Bienville

1 package (700 g or 1 1/2 lb) cod* fillets, thawed
Dash salt and pepper
1 package (200 g or 7 oz) cooked, peeled, thawed shrimp
1 egg beaten
125 ml (1/2 cup) grated cheddar cheese or mozzarella
25 ml (2 Tbsp) melted butter
15 ml (1 Tbsp) lemon juice
5 ml (1 tsp) Worcestershire sauce
25 ml (2 Tbsp) finely chopped green onion
25 ml (2 Tbsp) finely chopped parsley
125 ml (1/2 cup) thinly sliced mushrooms

Place fillets in a single layer on the bottom of a greased microwave dish. Season. Combine shrimp with remaining ingredients and spread over fillets. Cover and microwave at HIGH-8 min. Let stand covered 2 min. Makes 6-8 servings.
*or haddock, halibut, Boston bluefish, ocean perch, turbot, flounder
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Ring Salmon Loaf

1 can (440 g or 15 1/2 oz) salmon*
125 ml (1/2 cup) croutons
125 ml (1/2 cup) chopped celery
50 ml (1/4 cup) chopped green pepper
25 ml (2 Tbsp) finely chopped onion
Dash salt and pepper
2 ml (1/2 tsp) grated lemon rind
15 ml (1 Tbsp) lemon juice
2 eggs slightly beaten
50 ml (1/4 cup) sour cream

Drain salmon, crush bones and break salmon in chunks. Mix with remaining ingredients. Press in a greased microwave ring mold or a round casserole with a small glass in the center. Cover and microwave at MEDIUM-8 to 10 min. Let stand covered 2 min. Makes 4 servings.
*or 2 cans 213 g (7 1/2 oz) each salmon
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Salmon Steak Duxelles

4 ( 750 g or 1 1/2 lb) salmon steaks*, 2 cm (1 in) thick
50 ml (1/4 cup) butter
25 ml (2 Tbsp) chopped parsley
50 ml (1/4 cup) chopped green onion
250 ml (2 Tbsp) finely chopped mushrooms
25 ml (2 Tbsp) lemon juice
1 ml (1/4 tsp) dill weed
Dash salt and pepper

Wipe salmon steaks. Melt butter; add parsley, greenonion, mushrooms and lemon juice. Spread half of mixture in bottom of a baking dish. Arrange steaks on top and add seasonings. Cover with remaining mixture. Cover and microwave at HIGH-6 to 8 min. Let stand covered 2 min. Makes 4 servings.
*or halibut, swordfish or turbot steaks
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Sauces

Quick Cheese Sauce

25 ml (2 Tbsp) butter
25 ml (2 Tbsp) flour
10 ml (2 tsp) chicken broth concentrate
250 ml (1 cup) milk
1 ml (1/4 tsp) salt
125 ml (1/2 cup) grated medium cheddar cheese

Melt butter; blend in flour. Add chicken broth, milk and salt. Cover and microwave at HIGH-3 min. Stir occasionally. Let stand covered 1 min. Add cheese and stir until melted. Makes 6 servings.
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