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Healthy Eating Fri: An easy way to cook fish

March 12, 2010

If you live with someone who can’t stand the smell of fish, or if your stove is broken you may think that all hope is lost when it comes to cooking fresh fish.  In fact, you can poach fish in the microwave which solves both of those problems while also providing a nice change of texture from standard recipes that have you gill it or cook it in the oven.

All you have to do is pick your favorite fish and a marinade that goes along with it. (Lemon pepper usually works) Put it in a microwavable dish and fill it so that the fish is at least partially covered with the marinade.  Then add some spices and cover tightly with plastic wrap.  Make sure that the marinade fills at least 1/8 inch of the dish, if not more, because you do not want it to burn.

Then all you have to do is put the entire thing in the microwave.  The amount of time will vary based on your microwave and the thickness of the fish you have, but if you start with 4 minutes or so and then check the fish, you should be able to get a feel for how long your particular microwave takes after you try this a few times.  Despite the different texture that you can expect from a poached fish, it is very important to make sure that it is cooked all the way through.  The best indicator of that for most fish is the color if you cut it in half–if it is nearly uniform then it is probably done.

If you do need to put it back in the microwave for additional time, make sure that you re-cover it so that the poaching process can continue.

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