MICROWAVED FISH FILLET
Make and share this Microwaved Fish Fillet recipe from Food.com.
Provided by anme7039
Categories Halibut
Time 15m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Place fish in a casserole dish and pour wine mixed with teriyaki sauce. Sprinkle wth scalions and herbs.
- COver loosely and nuke for about 9 minutes or until fillets flake.
Nutrition Facts : Calories 133.9, Fat 2.1, SaturatedFat 0.7, Cholesterol 62.5, Sodium 295.8, Carbohydrate 1.7, Fiber 0.2, Sugar 1.1, Protein 25.6
MICROWAVE TERIYAKI SALMON
This recipe is heaven-sent for working folk--not only is is quick and tasty, but kids love it and the texture is so velvety smooth that you'll never cook salmon anywhere but in the microwave again! It is low in calories, fat and carbs to boot. Serve on a bed of spinach sauteed in a bit of olive oil with fresh minced garlic, salt & pepper (like #28274 or #31108 from this website) and you have a company-worthy, healthful meal. Seven minutes refers to cooking time; marinating time is an additional 30 minutes.
Provided by Raquel Grinnell
Categories Japanese
Time 37m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Place salmon skin side down (if using fillets) in shallow microwave-safe dish, glass or plastic.
- Combine the rest of the ingredients, except scallions, and pour over fish.
- Cover with plastic wrap and marinate at room temperature for 30 to 60 minutes.
- The longer it marinates, the more pronounced the flavor.
- Turn fish once or twice while marinating, leaving it skin side up on the last turn (if using fillets).
- Making sure the plastic wrap seal is tight, microwave on high for 7 minutes.
- Let it stand in the microwave for an additional 3 minutes, covered, while you plate the spinach or other veggies.
- Check one fillet to ensure it is cooked to your liking (All microwaves cook a little differently; I rather like medium rare salmon if it turns out that way, but others may not-- if too rare, just pop it back in the microwave, sealed, and zap it for a minute or so).
- Plate the salmon and sprinkle with the scallions.
Nutrition Facts : Calories 284.8, Fat 11, SaturatedFat 2.2, Cholesterol 59, Sodium 1072.7, Carbohydrate 15.8, Fiber 1, Sugar 4.3, Protein 23.9
TERIYAKI FISH FILLETS - MARINATED AND MICROWAVED
From the Sharp Carousel Microwave recipe book of sometime in the late 70s or early 80s. It doesn't specify a type of fish, but I've always used something light, like pollack or tilapia. As with any microwave recipe, you'll need to adjust the cooking time to get a flaky fish with a crisp, caramelized crust.
Provided by ccferne
Categories High Protein
Time 18m
Yield 3-4 serving(s)
Number Of Ingredients 6
Steps:
- Combine first five ingredients in a shallow two-quart microwavable baking dish.
- Add fish fillets, cover with plastic wrap, and marinate for 1/2 hour at room temperature.
- Microwave, uncovered, at full power for 7-8 minutes, basting occasionally with sauce.
Nutrition Facts : Calories 418.7, Fat 2, SaturatedFat 0.4, Cholesterol 124.7, Sodium 4199.4, Carbohydrate 38, Fiber 0.6, Sugar 34.5, Protein 59.4
JULIE'S BAKED OR GRILLED BLACK COD TERIYAKI
Black cod is my favorite fish... a tender, white, non-fishy fish that goes wonderfully well with teriyaki sauce. If you've never had black cod, do yourself a favor and find some! It is also known as "sablefish." I can sometimes find it served in Japanese restaurants, and occasionally served smoked in Scandinavian restaurants. I usually purchase mine in Ballard (a Scandinavian Seattle neighborhood) markets or at Uwajimaya (Seattle Asian grocery) or Ranch 99 Markets (Tukwila Asian grocery).
Provided by Julesong
Categories < 30 Mins
Time 30m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 350 degrees (if you're going to bake the steaks).
- Mix together the melted butter, marinade, garlic, and a few dashes of pepper.
- Pour the mixture over cod steaks in a shallow glass dish, and let marinate for at least 20 minutes.
- To bake: bake in a casserole or baking dish in the marinade at 350 for about 20-30 minutes or until fish flakes easily.
- To grill: cook on a grill pan on your stove, turning carefully once, until fish flakes easily, about 15 to 20 minutes, brushing occasionally with marinade. I've also done it using a Foreman grill, brushing occasionally with marinade, until it flaked easily; it can take anywhere between 10-15 minutes, depending on your Foreman.
- Serve with steamed white rice, a little of the juices poured over.
BBQ GRILLED FISH IN TERIYAKI MARINADE
From a seafood booklet. Recipe is a marinade that can be used on bass, or other white-fleshed fish. Marinate fish for only 10-20 minutes depending upon thickness. The fish can also be cooked in the broiler. This yields 1/2 cup of marinade so you may need more depending on amount of fish used.
Provided by Oolala
Categories Bass
Time 9m
Yield 1/2 cup, 2-4 serving(s)
Number Of Ingredients 4
Steps:
- Blend together the above ingredients.
- Marinate the fish for 10-20 minutes depending upon thickness of the fish.
- Marinating for a shorter time period is preferable.
- Cook on grill or in broiler until fish flakes with fork.
Nutrition Facts : Calories 197.9, Sodium 2023.7, Carbohydrate 19.5, Fiber 0.3, Sugar 15.1, Protein 3.9
STICKY TERIYAKI SALMON RICE
A simple solo supper with Asian flavours. Serve marinated, grilled fish on a bed of brown basmati rice with coriander and lime
Provided by Good Food team
Categories Main course
Time 30m
Number Of Ingredients 9
Steps:
- Put the teriyaki and chilli sauces in a shallow dish and mix together well. lay the salmon fillet in the marinade flesh-side down. Set aside while you prepare the rice and pak choi.
- Put the rice in a medium saucepan and cover with cold water. Bring to the boil, then simmer for 20 mins until the rice is tender and has absorbed all the water - 6 mins before the end of cooking, put the pak choi in a colander and sit on top of the rice to steam, covered with a lid.
- Meanwhile, heat the grill to high and place the salmon fillet, skin-side up, on a baking tray lined with foil. Grill for 4-5 mins, basting with the marinade, then turn over and grill for a further 3 mins. Sprinkle with the sesame seeds and cook for 1 min more until the seeds are toasted and the salmon cooked through.
- Stir the spring onions and coriander through the rice and serve topped with the salmon fillet. Spoon over any excess marinade left in the baking tray, and add a squeeze of lime. Serve the steamed pak choi alongside.
Nutrition Facts : Calories 558 calories, Fat 21 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 53 grams carbohydrates, Sugar 18 grams sugar, Fiber 6 grams fiber, Protein 40 grams protein, Sodium 2.2 milligram of sodium
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Category Healthy Cod RecipesCalories 232 per servingTotal Time 20 mins
- Preheat broiler to high, with oven rack set in upper-middle position. Line a rimmed baking sheet with foil and set a wire rack on it.
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