Recipe: How to Microwave Fish and Seafood (basic recipe) and Microwaved Fish with and Italian Flair

How to Microwave Fish and Seafood (basic recipe) and Microwaved Fish with and Italian Flair

Cooking wattage varies from one microwave to another, so it is always best to check the oven manufacturer's booklet for recommended cooking times.

For best results, before cooking defrost all fish or seafood items thoroughly in the refrigerator. Rinse seafood under cold water and pat dry with paper towels.

Microwave the fish 3 to 6 minutes per pound in a 600-750 watt oven on high power. Thick fillets and whole fish take slightly more time, thin fillets take slightly less. Place the skin side down. Slash the skin to prevent curling. Place thicker pieces along outer edge of baking dish so the product will cook more evenly. Cover the cooking dish tightly with plastic wrap. If you use salt, salt the fish after cooking because salt added to the top of food beforehand causes uneven cooking in a microwave. Rotate the dish if necessary.

Fish should be slightly translucent in the center when you take it out of the microwave and before you allow the fish to stand (about 5 minutes for most fish). Keep the fish covered to keep it warm while standing. Vent one corner of the plastic to allow steam to escape. Fish is cooked after the stand time, when it is just opaque throughout.

Microwaved Fish with Italian Flair
Servings: 4

2 large tomatoes diced
1 teaspoon basil leaves
1/2 teaspoon oregano leaves
2 cloves garlic finely minced
salt and pepper to taste
1 1/2 pounds fresh or frozen (thawed) fish fillets or steaks

Mix tomatoes, oregano, garlic, salt and pepper in a 4 cup mixing bowl. Microwave uncovered on high 4 to 5 minutes. Keep warm.

Rinse fillets under cold water. Pat dry. Place fillets in shallow microwave baking dish, thicker portion to outside. Cover with plastic wrap, vented.

Microwave on high 3 to 6 minutes until fish is slightly translucent in the center, turning dish every 2 minutes. Allow fish to stand, covered, 3 to 5 minutes to complete cooking.

Drain. Top fillets with sauce.

Source: Fish and Seafood Made Easy
National Fish and Seafood Promotional Council