How to Microwave White Fish

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// How to Microwave White Fish

Prep Time

1 min

Cook Time

3-5 mins

Free Time

to water the plants

Whether you prefer cod, halibut, flounder, or sole, microwave white fish fillets until flaky and fork-tender for a simple meal. Mild in taste (though certainly not lacking in flavor), all types of white fish cook beautifully in the microwave.

By using an Anyday dish, you are guaranteeing that the fish’s own moisture (and flavor!) stays locked into each bite. Plus, you no longer have to worry about lingering smells disturbing your coworkers; the Anyday’s trusty silicone-lined lid traps all odors. So go ahead, proudly microwave your fish!

Anyday Basics, Fish & Seafood, group__ Anyday Basics Anyday Basics, Fish & Seafood

What You’ll Need

What You’ll Need

The Medium Shallow Dish

Look no further for making poached eggs, desserts, dips, and small portions of meat or fish.

The Anyhand Mitts

Handle hot Anyday dishes with care with these microwave mitts that double as trivets!
Try Anyday

Select your serving size and microwave wattage in the dropdown. The recipe will change accordingly.

1 4-6 oz white fish filet

Select your microwave wattage in the dropdown. The cook times in this recipe will automatically change accordingly.


To find your microwave’s wattage, look at the front panel, the side of the door, in the back, in the user manual, or Google the model number. If both an input and output wattage are listed, use the output.

Wattage translates to how powerful the microwave is. The higher the wattage, the faster your food will cook. The lower the wattage, the longer the cook time.

When in doubt, start with less time — you can always add more.

Microwave oven by power - 700w



The Medium Shallow Dish


  • 1 4-6 oz white fish filet


  1. Place the fish in an Anyday dish and cover with the lid (knob lifted).
  2. Cook in the microwave at Power Level 5tooltip for 3-5 minutes, or until the fish is cooked to your liking.
  3. Fish is ready when fork-tender and the flesh is opaque.

Serving suggestions & tips

  • Flake the fish into pieces and enjoy with a salad.
  • Flake cold-cooked fish and combine it with mayonnaise, pickles, and herbs for a quick fish spread.
  • Season the fish before cooking for extra flavor.
  • Season with paprika, garlic powder, and lemon zest for a delicious dish.

Recipe notes

  • If cooking from frozen, increase the Power Level by +3 and use the same cooking time. To cook a piece of thawed fish straight from the fridge, cook it at Power Level 3. To cook a piece of fish from frozen, increase to Power Level 6 and cook for the same amount of time.
  • White fish can differ in thickness depending on different varieties. If your filet is thin, reduce the cooking time by half and adjust from there. Add more time if needed, checking for doneness by flaking the flesh with a fork. It should flake easily if it is cooked through.
  • You can cook the fish at full power for faster results, but some loud popping may occur.
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.

Microwave Match Up: White Fish

See for yourself— microwaving white fish is simply faster, start to finish.

Appliance Cook Time
Microwave in an Anyday dish 3-5 mins
Oven 20-25 mins
Grill* 15-20 mins
Stovetop* 15-25 mins
Instant Pot (Pressure Cooker)* 25 mins

Step-by-Step: Microwaving White Fish

Place the fish in the Anyday dish.

Cover with the lid (knob lifted).

Cook in the microwave.

The fish is done when opaque and flakes easily.

Everything you need to know about microwaving white fish

How long does white fish take to cook in the microwave?

Ingredient Power Level Cook Time
1 4-6 oz white fish filet 5 3-5 mins
2 4-6 oz white fish filets 5 4-6 mins
3 4-6 oz white fish filets 5 5-7 mins
4 4-6 oz white fish filets 5 7-9 mins
Cook time calculated for 700w microwave

To cook white fish like cod, tilapia, and haddock in the microwave, it typically takes 3-5 minutes for a 4-6 ounce portion. The exact cooking time in the microwave will vary depending on the thickness of the fish. You'll know the fish is properly cooked when it easily flakes with a fork.

Can you cook raw fish in the microwave?

Absolutely! Microwaving raw fish can be a game-changer! Cooking fish in the microwave is not only a speedy method but it's also a healthier approach, preserving the nutrients better than some traditional methods like the oven or grill. Reducing the power level ensures a juicy, not overcooked fish that makes it fool proof and easy to repeat on a daily basis. For safe consumption, it's essential to ensure the fish reaches an internal temperature of at least 145°F (63°C) before eating.

How to microwave frozen white fish?

If cooking from frozen, increase the Power Level by +3 and use the same cooking time. For example, if the recipe says to cook a piece of thawed fish at Power Level 3, you can cook a piece of frozen fish at Power Level 6 for the same amount of time.

How to make fish not smell in the microwave?

Microwaving fish without any smell is a (fresh) breeze with Anyday. The silicone-lined lid of Anyday dishes effectively traps moisture, flavors, and most importantly, odors, ensuring your microwave stays fresh and scent-free.

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