When you're short on time but don't want to sacrifice a healthy meal, use your microwave to create a dinner party-worthy fish dish. Fish cooked in a microwave retains all of its natural flavour, but is easier to prepare than many other cooking methods. Serve the fish alongside a fresh salad or microwaved vegetables to complete the fast meal.
Arrange four fresh or thawed fish fillets, such as catfish, flounder or salmon, in a 12-by-8-by-2-inch microwave-safe baking dish. Place the thicker pieces of fish along the edges of the dish, where they will cook faster.
Cover the tops of the fillets with 2 tbsp melted butter using a pastry brush, which will help keep the fillets moist during the cooking process.
Season the buttered fish to taste. Sprinkle salt, pepper, lemon pepper, garlic or onion powder or dried parsley or chives over the fillets. Add minced ginger and garlic, along with a splash or sesame oil and soy sauce, to give the dish an Asian flair. Squeeze the juice of 1/2 of a lemon onto the fillets for a fresh, citrus flavour.
Cover the dish tightly with a piece of heavy-duty, microwaveable cling film. Poke a few small holes in the top of the wrap using a toothpick so steam can escape.
Place the dish in the microwave and cook it at medium-high for 4 1/2 minutes. Take the dish out of the microwave and rearrange the fish to ensure even cooking. Re-cover the dish and microwave the fish for another 4 1/2 minutes, or until the fish becomes opaque.
Things you need
- 4 fresh or thawed fish fillets
- Microwave-safe 12-by-8-by-2-inch baking dish
- Melted butter
- Pastry brush
- Seasonings, such as lemon pepper and garlic, to taste
- Heavy-duty microwaveable cling film