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:

HighMedium HighMediumDefrost
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.

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.


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.


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.

FISHFillet BlockWEIGHT454 g (1 lb)FRESH OR THAWED-FROZEN10-12 min **
FISHIndividual FilletsWEIGHT350 g (.75 lb)
500 g (1 lb )
4-5 min
FROZEN6-7 min**
10-12 min**
FISHSteaksWEIGHT500 g (1 lb)
750 g (1.5 lb)
6-7 min
FROZEN6-7 min***

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

*** Turn over halfway through cooking.


Microwave Recipes


Fish Matelote


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


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


Place fillets in a single layer on the bottom of a greased microwave dish.


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


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


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



Quick Cheese Sauce


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.