Microwave Fish Fillets
A quick and flavorful microwave fish fillet dish featuring lemon, parsley, and seasoned butter sauce, perfect for a light, healthy meal in minutes.
Ingredients
Instructions
- Place margarine in a rectangular or 10-inch square microwave dish. Microwave at High until melted.
- Blend in flour, lemon juice, water, and Mrs. Dash seasoning to make the sauce.
- Coat both sides of the fish fillets with the butter sauce.
- Arrange the coated fish in the dish.
- Cover the dish with waxed paper.
- Microwave at High until the fish flakes easily in the center, about 5 to 6 minutes.
Tips & Substitutions
For a richer flavor, consider using butter instead of margarine. If you're out of Mrs. Dash seasoning, a mix of salt, pepper, and herbs can work well. Ensure the fish fillets are of even thickness for uniform cooking. To prevent overcooking, check the fish at the 4-minute mark. This dish can easily be adapted for various fish types, so feel free to experiment with what's available.
Serving Suggestions
Serve the fish fillets immediately after cooking for the best texture. They pair beautifully with steamed vegetables or a light salad. Consider a side of *No-Cook Strawberry Jam for a refreshing contrast. For a complete meal, serve with rice or quinoa to soak up any remaining sauce.
Storage & Reheating
Store any leftover fish fillets in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish on a microwave-safe plate, cover loosely with a damp paper towel, and microwave in 30-second intervals until warmed through. Avoid overcooking to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave Fish Fillets contains roughly 358 calories, with 38g protein, 55g carbohydrates, and 7g fat. It is an excellent source of iron (222% of the Daily Value), vitamin C (188% of the Daily Value), and dietary fiber (134% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 639mg per serving (28% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just ensure they are thawed completely before coating with the sauce. This will help the sauce adhere better and ensure even cooking.
What if I don’t have a microwave-safe dish?
If you don't have a microwave-safe dish, you can use a glass or ceramic container that is labeled as microwave-safe. Just be sure to monitor the cooking time closely to prevent any breakage.
Can I add vegetables to the dish while cooking?
Absolutely! Adding thinly sliced vegetables like bell peppers or zucchini can enhance the dish. Just make sure they are cut small enough to cook in the same time as the fish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).