Skip to main content

Microwave Steamed Fish

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.
Bowls with fish filets served with green beans and a creamy sauce.
Prep time: 5 minutes
Cook time: 5 minutes
Makes: 3 servings
Nutrition Facts: View label

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

  1. Wash hands with soap and water.
  2. Place fish in a microwave-safe baking dish. Sprinkle with salt, pepper and seasonings as desired.
  3. 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.
  4. Microwave fish on HIGH for 3 to 5 minutes, depending on its thickness.
  5. 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.
  6. 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 
Was this page helpful to you?
CAPTCHA
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.

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.

You might also like...

Recipes A to Z (without photos)

Soulful Seasoning
Bowl of seasoning mix.

Soulful Seasoning

Comforting flavors of garlic, onion and thyme, with spicy red pepper and smoky paprika make this a versatile seasoning for veggies, meats, rice, tofu and soups.
Prepare:
5 Min
Makes:
10 Tablespoons
Vegetarian Chili
Bowl of chili topped with shredded cheddar cheese.

Vegetarian Chili

Kid-approved recipe packed with veggies and beans, and topped with cheese.
Prepare:
15 Min
Cook:
30 Min
Makes:
8 cups
Peach Yogurt Smoothie
Glass of a creamy orange smoothie with a straw.

Peach Yogurt Smoothie

A sweet, creamy, and refreshing smoothie that makes a wonderful on-the-go breakfast or afternoon treat.
Prepare:
10 Min
Makes:
3 cups
Master Mix Pancakes
Plate of fluffy pancakes shown with a mixing bowl filled with the Master Mix.

Master Mix Pancakes

A quick and easy pancake recipe using Food Hero's Master Mix Recipe, or other all-in-one baking mixes.
Prepare:
5 Min
Cook:
10 Min
Makes:
12 pancakes
Cherry Scones
Photo of Cherry Scones

Cherry Scones

Warm and buttery treat combining whole-wheat flour, tart cherries and buttermilk. Perfect for breakfast or on the go.
Prepare:
5 Min
Cook:
20 Min
Makes:
10 scones
Mexican Adobo Sauce
Medium bowl of thick, red adobo sauce served with tacos.

Mexican Adobo Sauce

Mexican adobo sauce is an all-purpose marinade made of dried hot peppers, spices and vinegar. This sauce gives big flavor to a wide variety of dishes. Thanks to the OSU Latin Heritage Work Group for this tasty recipe.
Prepare:
15 Min
Cook:
25 Min
Makes:
2 ½ cups