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Microwave Cooking For Fish
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 | Medium High | Medium | Defrost |
|---|---|---|---|
| High700 W (100%) | Medium High650 W (90%) | Medium400 W (70%) | Defrost245 W (35%) |
If your microwave has a lower rating or different power settings, consult your microwave use and care booklet to make proper adjustments.
Defrosting Guidelines For Fish
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 | DEFROST TIME |
|---|---|
| PRODUCTFish (whole, fillets, steaks) | DEFROST TIME1 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 Methods For 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 |
|---|---|---|---|
| FISHWhole | WEIGHT750 g (1.5 lb) | FRESH OR THAWED8-10 min | FROZEN- |
| FISHFillet Block | WEIGHT454 g (1 lb) | FRESH OR THAWED- | FROZEN10-12 min ** |
| FISHIndividual Fillets | WEIGHT350 g (.75 lb) 500 g (1 lb ) | FRESH OR THAWED3-4 min 4-5 min | FROZEN6-7 min** 10-12 min** |
| FISHSteaks | WEIGHT500 g (1 lb) 750 g (1.5 lb) | FRESH OR THAWED4-5 min 6-7 min | FROZEN6-7 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 (¼ cup) flour
- Dash of thyme and pepper
- 1 smll bay leaf
- 375 ml (1½ 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.
Rainbow Soup
- 500 g (1 lb) frozen cod fillets**
- 25 ml (2 Tbsp) butter
- 250 ml (1 cup) thinly sliced celery
- 125 ml (½ cup) thinly sliced carrots
- 50 ml (¼ cup) chopped green onion
- 75 ml (⅓ cup) flour
- 10 ml (2 tsp) chicken bouillon concentrate
- 75 ml (⅓ cup) water
- 15 ml (1 Tbsp) finely chopped parsley
- Dash salt and pepper
- 500 ml (2 cups) milk
- 50 ml (¼ 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.
Main Dishes
Fillets Bienville
- 1 package (700 g or 1 ½ lb) cod** fillets, thawed
- Dash salt and pepper
- 1 package (200 g or 7 oz) cooked, peeled, thawed shrimp
- 1 egg beaten
- 125 ml (½ 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 (½ 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.
Ring Salmon Loaf
- 1 can (440 g or 15 ½ oz) salmon**
- 125 ml (½ cup) croutons
- 125 ml (½ cup) chopped celery
- 50 ml (¼ cup) chopped green pepper
- 25 ml (2 Tbsp) finely chopped onion
- Dash salt and pepper
- 2 ml (½ tsp) grated lemon rind
- 15 ml (1 Tbsp) lemon juice
- 2 eggs slightly beaten
- 50 ml (¼ 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 ½ oz) each salmon
Salmon Steak Duxelles
- 4 ( 750 g or 1 ½ lb) salmon steaks**, 2 cm (1 in) thick
- 50 ml (¼ cup) butter
- 25 ml (2 Tbsp) chopped parsley
- 50 ml (¼ cup) chopped green onion
- 250 ml (2 Tbsp) finely chopped mushrooms
- 25 ml (2 Tbsp) lemon juice
- 1 ml (¼ 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
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 (¼ tsp) salt
- 125 ml (½ 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.
