Poached Fish(Microwave)
A quick and flavorful microwave poached fish dish with fresh mushrooms, tarragon, and a delicate white wine sauce, perfect for a light, elegant meal in minutes.
Ingredients
Instructions
- Place chopped onion and butter in a 12 x 8-inch baking dish.
- Microwave on High for 1 to 1 1/2 minutes until the onion is transparent.
- Stir in white wine, salt, sugar, tarragon, and pepper.
- Add the fish fillets, turning to coat them well with the sauce.
- Top the fillets with sliced mushrooms.
- Cover the dish with plastic wrap.
- Microwave on High for 6 to 8 minutes or until the fish flakes, rotating and spooning sauce over the fish at half the cooking time.
Tips & Substitutions
For a lighter flavor, you can substitute the dry white wine with lemon juice or vegetable broth. If you don't have tarragon, dill or parsley can serve as excellent alternatives. Ensure the fish fillets are of even thickness for uniform cooking. If you prefer a richer sauce, consider adding a splash of cream before microwaving. This dish works well with other seafood recipes, such as Pan-Broiled Shrimp.
Serving Suggestions
Serve the poached fish over a bed of rice or alongside steamed vegetables for a complete meal. It pairs beautifully with Neptune Pasta Salad, offering a delightful contrast of flavors. A light citrus salad or roasted asparagus also complements the dish nicely, providing fresh, vibrant sides.
Storage & Reheating
Store any leftover poached fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a microwave-safe dish, cover with a damp paper towel, and microwave in short intervals until warmed through. Be careful not to overcook, as this can make the fish tough.
Nutrition & Diet Analysis (per serving)
Each serving of Poached Fish(Microwave) contains roughly 1054 calories, with 1g protein, 5g carbohydrates, and 115g fat. Note that it is relatively high in sodium, at 1775mg per serving (77% 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 make sure to thaw them completely before cooking. This will ensure even cooking and better texture. You may need to increase the microwave time slightly if the fillets are still partially frozen.
What can I substitute for the mushrooms?
If you're not a fan of mushrooms, you can use sliced bell peppers or zucchini as a substitute. They will add a nice texture and flavor to the dish. Just make sure to adjust the cooking time slightly, as different vegetables may cook at different rates.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and is opaque throughout. If you're unsure, use a food thermometer; the internal temperature should reach 145°F (63°C). Remember to rotate the dish halfway through cooking to ensure even heating.
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).