Prior to beginning our discussion, it should be noted that microwaves come in many different power ranges. It is difficult to cover them all. We will try to provide a variety of cooking times for different power levels, but at the least will identify the power level used. You may need to adjust per the power setting on your microwave.
Defrosting Fish in the Microwave
For most microwaves, the defrost setting is fairly consistent. Therefore the times listed here will be close for whatever microwave you have. Place the fish in a microwave safe container. In general, fish need 4-6 minutes per pound on the defrost cycle to get thawed. Half way through the defrost cycle, turn over and rearrange fish. Fish should be cold, perhaps even a bit icy at the end. If necessary, allow the fish to thaw for up to 20 minutes at room temperature. Do not leave at room temperature longer.
Cooking Fish in a Microwave
Just like when you cook fish in hot oil, in an oven, or on the grill, fish should be cooked at a high temperature for a relatively short period. The fish will continue to cook internally for some length of time after the microwave is finished. The cooking times listed are for a 700 watt microwave. It is assumed the fish has been previously thawed.
- Whole Fish = 6-8 minutes per pound
- Individual Fillets = 4-5 minutes per pound
- Steaks = 4-5 minutes per pound
The fish will be done when the meat is flaky. You can cook the fish longer if necessary, but do not overcook.
Salmon Steak Recipe
- Four 1.5 lbs salmon steaks cut approximately 1.5 inches thick
- Butter (1/3 to 1/4 cup)…No Fat Substitute Works
- Chopped Parsley
- Chopped Onion
- Diced Mushrooms
- Lemon Juice (2 Tablespoons)
- Salt and Pepper
In a saucepan melt butter and add parsley, onions, lemon juice, and mushrooms. Put half in the bottom of a bake dish. Lay in the salmon steaks. Season with salt and pepper. Add the remaining mixture. Cover the salmon steaks and place in the microwave. Cook for between 6 and 10 minutes. Let stand for 3-5 minutes covered. Check to see if the fish is flaky after it has stood for 5 minutes. If not, add time in one minute increments on the microwave.
This recipe can be used with trout fillets, halibut, and many other fish. Do not be afraid to experiment.