Microwaved Fish Fillet
Effortless, healthy, and packed with flavor, Microwaved Fish Fillet is the ultimate quick-fix recipe for busy weeknights. This dish features tender fish fillets—whether cod, tilapia, or salmon—infused with a zesty marinade of olive oil, fresh lemon juice, and aromatic spices like garlic powder and paprika. The microwave method ensures perfectly cooked, flaky fish in just 4 minutes, making this recipe both convenient and foolproof. With minimal prep time and ingredients, it's ideal for health-conscious cooks seeking a no-fuss option. Garnished with fresh parsley, this light and versatile dish pairs beautifully with steamed vegetables, rice, or a crisp side salad. Experience the perfect blend of simplicity and sophistication, all from the ease of your microwave!
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Ingredients
- 2 pieces Fish fillet (such as cod, tilapia, or salmon)
- 1 tablespoon Olive oil
- 2 tablespoons Lemon juice
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Paprika
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Fresh parsley (optional, for garnish)
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with paper towels. Ensure there are no bones.
Step 2
In a small bowl, combine olive oil, lemon juice, garlic powder, paprika, salt, and black pepper. Mix well to form a marinade.
Step 3
Place the fish fillets in a microwave-safe dish. Make sure they are arranged in a single layer for even cooking.
Step 4
Brush or spoon the marinade evenly over the fillets, coating both sides.
Step 5
Cover the dish with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape.
Step 6
Microwave on high for 3-4 minutes, depending on the thickness of the fillets. Start checking for doneness at 3 minutes. The fish is ready when it flakes easily with a fork and becomes opaque throughout.
Step 7
Carefully remove the dish from the microwave (it will be hot) and let the fish rest for 1 minute.
Step 8
Garnish with chopped fresh parsley, if desired, and serve immediately. Pair with steamed vegetables, rice, or a side salad for a complete meal.
Nutrition Facts
| Serving size | 248.4 grams (248.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 553 |
| Total Fat 38.20g | 49% |
| Saturated Fat 8.40g | 42% |
| Polyunsaturated Fat 1.30g | |
| Cholesterol 126mg | 42% |
| Sodium 710mg | 31% |
| Total Carbohydrate 3.90g | 1% |
| Dietary Fiber 0.60g | 2% |
| Total Sugars 0.90g | |
| Protein 44.50g | 89% |
| Vitamin D 900IU | 4500% |
| Calcium 49mg | 4% |
| Iron 2mg | 8% |
| Potassium 833mg | 18% |
Source of Calories