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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%)
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MEDIUM
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400 W (70%)
|
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MEDIUM-HIGH
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650 W (90%)
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DEFROST
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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.
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PRODUCT
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TOTAL TIME ON
"DEFROST" CYCLE
|
|
Fish (whole, fillets, steaks)
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1 to 1 min 30 sec
per 100 g (3.5 oz)
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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
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FRESH OR THAWED
|
FROZEN
|
|
Whole
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750 g (1.5 lb)
|
8-10 min
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-
|
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Fillet Block
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454 g (1 lb)
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-
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10-12 min *
|
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Individual Fillets
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350 g (.75 lb)
500 g (1 lb )
|
3-4 min
4-5 min
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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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