Any type of white fish cooks to flaky, moist and fork-tender in the microwave. A quick and low-mess way to prepare fish for rice bowls, tacos and salads.
Microwave Steamed Fish
Ingredients
1 pound fish fillets (try cod, rockfish, snapper, tilapia or others)
¼ teaspoon each salt and black pepper
as desired seasonings (herbs, spices, oil)
2 Tablespoons liquid (water, broth or citrus juice)
Directions
- Wash hands with soap and water.
- Place fish in a microwave-safe baking dish. Sprinkle with salt, pepper and seasonings as desired.
- Add 2 Tablespoons liquid to the dish (water, broth or citrus juice) and cover with a microwave-save cover that allows a little steam to escape.
- Microwave fish on HIGH for 3 to 5 minutes, depending on its thickness.
- Allow fish to rest for 30 seconds then check for doneness. The fish will be opaque throughout and flake easily. A safe internal temperature is 145 degrees F. If not done, microwave for periods of 30-seconds with 30 seconds rest until it is done.
- Enjoy in a rice bowl, taco, fish salad or with your favorite sides. Perfect for Sesame Fish and Rice Bowl.
Notes
- Add flavor with Food Hero Creole Seasoning or Southern Seasoning.
- Try these flavor combinations:
- paprika, garlic and lemon zest
- chili powder, oregano and lime
- soy sauce, ginger and garlic
- share your favorites! Register to create an account and add a new comment
You might also like...
Prepare:
5 Min
Cook:
5 Min
Makes:
8 cups
Creamy Fruit Salad
Creamy Fruit Salad
Quick and easy snack or side dish with apples, bananas and pineapple. Easy to customize with your favorite fruits!
Prepare:
10 Min
Makes:
4 cups
Brocco Poppers
Brocco Poppers
A fun and unique way to add more veggies to your day. A tasty snack or appetizer!
Prepare:
20 Min
Cook:
15 to 20 Min
Makes:
20 pieces
Lemon Dill Brussels Sprouts
Lemon Dill Brussels Sprouts
Sauteed Brussels sprouts with a creamy lemon and dill sauce.
Prepare:
15 Min
Cook:
10 Min
Makes:
2 Cups
Pineapple Carrot Protein Smoothie
Pineapple Carrot Protein Smoothie
Enjoy this high-protein smoothie for a quick meal or to re-fuel after exercise. Make it your own with different fruits and vegetables.
Prepare:
10 Min
Makes:
1 ½ cups
Very Berry Muesli (‘mew-slee’)
Very Berry Muesli (‘mew-slee’)
Quick and healthy breakfast with hearty oats, and creamy yogurt topped with crunchy walnuts.
Prepare:
5 Min
Makes:
5 cups
Comments
I used this recipe for Microwave Steamed Fish to prepare white fish filets to use with the Food Hero Sesame Fish and Rice Bowl recipe in a cooking class at our local food bank. It worked perfectly and could not have been easier! The filets came out flaky and tender and were very flavorful - we used the recommended soy sauce/ginger/garlic seasoning combination, which complimented the flavors in the rice bowl recipe perfectly. The whole class was impressed by how easy and effective this method was for cooking fish. One thing to note was that the microwave method did make the whole kitchen smell strongly of cooked fish, which wasn't necessarily a bad thing, just something to be aware of.