Microwave "Fried" Fish
This microwave
Ingredients
Instructions
- On sheet of wax paper or a paper plate, combine bread crumbs, cheese, basil and pepper, stirring to thoroughly combine; set aside.
Tips & Substitutions
For a crispier texture, consider using panko bread crumbs instead of plain dried bread crumbs. You can also substitute the sole fillets with other mild white fish like tilapia or cod. If you're looking to enhance flavor, adding a squeeze of fresh lemon juice before serving can brighten the dish. For a healthier twist, try using olive oil instead of margarine.
Serving Suggestions
This microwave 'fried' fish pairs beautifully with a side of steamed vegetables or a fresh salad for a light meal. Consider serving it with a dipping sauce like tartar sauce or homemade remoulade for added flavor. For a complete dinner, serve alongside a grain such as quinoa or brown rice to balance the dish.
Storage & Reheating
Store any leftover fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish on a microwave-safe plate, cover it with a damp paper towel, and heat on medium power for about 30-45 seconds, or until warmed through. Avoid overheating to prevent drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave "Fried" Fish contains roughly 67 calories, with 6g protein, 8g carbohydrates, and 1g fat. It is a good source of protein (12% of the Daily Value) and calcium (10% 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, but it's best to thaw them completely before cooking to ensure even cooking. Place the fillets in the refrigerator overnight or use the defrost setting on your microwave for quicker results.
What can I substitute for Parmesan cheese?
If you don't have Parmesan cheese, you can use grated Pecorino Romano or nutritional yeast for a dairy-free option. Both will add a nice flavor to the dish while keeping the recipe versatile.
Is there a way to add more flavor to the breading?
Absolutely! You can add garlic powder, onion powder, or even a pinch of cayenne pepper to the bread crumb mixture for an extra kick. Fresh herbs like parsley or dill can also enhance the flavor profile of the dish.
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).