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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Recipe Information
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)
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels. Ensure there are no bones.
In a small bowl, combine olive oil, lemon juice, garlic powder, paprika, salt, and black pepper. Mix well to form a marinade.
Place the fish fillets in a microwave-safe dish. Make sure they are arranged in a single layer for even cooking.
Brush or spoon the marinade evenly over the fillets, coating both sides.
Cover the dish with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape.
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.
Carefully remove the dish from the microwave (it will be hot) and let the fish rest for 1 minute.
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
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.9 g | 32% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 95 mg | 32% | |
| Sodium | 332 mg | 14% | |
| Total Carbohydrate | 1.9 g | 1% | |
| Dietary Fiber | 0.3 g | 1% | |
| Total Sugars | 0.5 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 16.9 mcg | 84% | |
| Calcium | 38 mg | 3% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 615 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
