This microwaved fish fillet recipe delivers moist, flaky fish in about eight minutes with almost no cleanup. It works because the microwave gently steams the fish in its own juices, and a simple butter-lemon sauce keeps the fillets from drying out. Perfect for a quick weeknight dinner when you don’t want to turn on the oven.
Ingredients
- 2 skinless white fish fillets (such as cod, haddock, or tilapia), about 6 oz (170 g) each
- 2 tablespoons (30 g) unsalted butter, melted
- 1 tablespoon (15 ml) fresh lemon juice
- 1 clove garlic, minced
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 tablespoon (4 g) fresh parsley, chopped (optional, for garnish)
- Lemon wedges, for serving
Instructions
- Pat the fish fillets dry with paper towels. Place them in a single layer in a microwave-safe dish (a 9-inch pie plate or shallow casserole works well).
- In a small bowl, stir together the melted butter, lemon juice, garlic, salt, and pepper. Pour the mixture evenly over the fish.
- Cover the dish with a microwave-safe lid or a sheet of microwave-safe plastic wrap, leaving one corner slightly vented. If using plastic wrap, make sure it does not touch the fish.
- Microwave on medium-high (70% power) for 4 minutes. Check the fish: it should be opaque and flake easily with a fork. If it needs more time, continue cooking in 30-second increments, up to 2 more minutes. The internal temperature should reach 145°F (63°C).
- Carefully remove the dish from the microwave (it will be hot). Let it rest, covered, for 2 minutes. The fish will continue to cook slightly during this time.
- Sprinkle with parsley and serve immediately with lemon wedges.
Tips
- Choose uniform fillets: For even cooking, pick fillets that are similar in thickness. If one is much thicker, cut it into two pieces or start checking doneness earlier.
- Don’t overcook: Fish continues to cook as it rests. Remove it from the microwave when it is just barely opaque in the center; it will finish cooking on the plate.
- Add moisture: If your fish looks dry after cooking, drizzle with a little extra lemon juice or melted butter. A splash of white wine or chicken broth in the dish before cooking also adds moisture.
- Use a thermometer: For food safety, the thickest part of the fillet should reach 145°F (63°C). Insert an instant-read thermometer sideways into the thickest part to check.
Serving Suggestions
Serve the fish fillet over steamed rice, quinoa, or a bed of sautéed spinach. It also pairs well with roasted asparagus, a simple green salad, or crusty bread to soak up the buttery sauce. For a low-carb option, serve with cauliflower rice or zucchini noodles.
Variations
- Herb crust: Sprinkle the top with 1 tablespoon of panko breadcrumbs mixed with a teaspoon of grated Parmesan before cooking.
- Cajun style: Replace the salt and pepper with 1/2 teaspoon of Cajun seasoning and add a dash of hot sauce to the butter mixture.
- Mediterranean: Add 2 tablespoons of chopped sun-dried tomatoes and a few kalamata olives to the dish before cooking.
- Teriyaki: Swap the lemon juice for 1 tablespoon of soy sauce and 1 tablespoon of mirin (or honey), and omit the salt.
Storage and Reheating
Refrigerate any leftover cooked fish in an airtight container for up to 2 days. To reheat, place the fillet on a microwave-safe plate, cover with a damp paper towel, and microwave on medium power in 30-second bursts until just heated through (about 1–2 minutes total). Be careful not to overheat, as the fish will become rubbery. Alternatively, flake the cold fish over a salad or use it in fish tacos.
Frequently Asked Questions
Can I use frozen fish fillets? Yes, but thaw them completely in the refrigerator first (overnight) and pat them dry before cooking. Cooking frozen fish in the microwave will result in uneven heating and a mushy texture.
Why is my fish rubbery? Overcooking is the most common cause. Fish proteins tighten and squeeze out moisture when cooked too long. Stick to the recommended times and check early.
Can I cook fish without butter? Absolutely. Substitute olive oil, avocado oil, or a dairy-free margarine. The fat helps keep the fish moist, so don’t skip it entirely.
Is it safe to microwave fish? Yes, as long as you cook it to an internal temperature of 145°F (63°C). Use a food thermometer to verify. The microwave may leave a fishy smell in the kitchen; a bowl of water with lemon slices microwaved for a minute can help deodorize.
What if I don’t have a microwave-safe lid? Use a microwave-safe plate as a cover, or a sheet of parchment paper tucked over the dish. Avoid using metal or plastic wrap that isn’t labeled microwave-safe.
Can I double this recipe? Yes, but increase the cooking time by about 2–3 minutes and check for doneness. Arrange the fillets in a single layer; if they overlap, they will cook unevenly.