How to Microwave Frozen Tilapia
Prep Time
1 minCook Time
3-5 minsFree Time
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Cooking frozen tilapia in the Anyday dish is ideal for busy weeknights. Tilapia's wide availability, affordable price ranges, and lean protein make it a great go-to protein option. By steaming your tilapia on low power in the microwave, you can achieve a smooth defrost-to-cook transition, ensuring the tilapia remains juicy and tender.
Plus you can cook, serve, and store the fish in the same dish, reducing the need for multiple utensils and minimizing cleanup time.
All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well. Unless specified otherwise, all recipes should be cooked at full power.
What You’ll Need
What You’ll Need
The Medium Shallow Dish
The Anyhand Mitts
Ingredients
- 1 4-6 oz (115-170g) tilapia filet, keep frozen
- salt or seasoning to taste
Preparation
- Place the frozen tilapia in an Anyday dish and season to taste with salt or any spices of your choosing. Cover with lid (knob lifted).
- Cook in the microwave at Power Level 6tooltip for 3-5 minutes, or until the fish turns pale white and is flaky when gently torn with a fork.
- If the fish needs more cooking time, cook in 30-second increments until the tilapia is cooked through to your liking.
Serving suggestions & tips
- Lemon herb: Sprinkle the tilapia with a mixture of lemon juice, lemon zest, dried or fresh dill, parsley, and a pinch of salt and pepper before or after cooking.
- Garlic butter: Combine melted butter with minced garlic, a squeeze of lemon juice, and a sprinkle of parsley. Pour over the cooked tilapia for a rich, savory taste.
- Chipotle lime: Drizzle the cook fish with a mixture of chipotle powder or chipotle in adobo sauce with lime juice, garlic powder, and a touch of honey.
- Miso ginger: Coat the fish with a mixture of white miso paste with grated ginger, soy sauce, and a bit of rice vinegar before cooking.
Recipe notes
- Lowering the power level helps keep the fish tender and juicy and avoids a rubbery texture.
- Select the wattage on your microwave in our recipe for the most accurate cook time, or use the instructions on the back of the package as guidelines.
- For fresh tilapia, follow the directions in this recipe.
- Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.
Microwave Match Up: Frozen Tilapia
See for yourself— microwaving frozen tilapia is simply faster, start to finish.
| Appliance | Cook Time |
|---|---|
| Microwave in an Anyday dish | 3-5 mins |
| Oven* | 15-20 mins |
| Stovetop* | 15 mins |
| Instant Pot (Pressure Cooker)* | 20 mins |
All You Need to Know About Microwaving Frozen Tilapia
Can I cook frozen tilapia in the microwave?
| Ingredient | Power Level | Cook Time |
|---|---|---|
| One 4-6oz frozen tilapia fillet | 6 | 3-5 mins |
| Two 4-6 oz frozen tilapia fillets | 6 | 4-6 mins |
Yes, you can cook frozen tilapia directly in the microwave without the need to thaw it beforehand. Simply increase the cooking time slightly to ensure the fish cooks through evenly. For fresh tilapia, follow the directions in this recipe.
How long does it take to cook frozen tilapia in the microwave?
Frozen tilapia takes about 3-5 minutes for a 4-6 oz tilapia fillet when using an Anyday dish. Begin with the lower end of the time range and adjust as needed based on your microwave's power and the desired level of doneness.
Do I need to thaw frozen tilapia before cooking in the microwave?
No, there is no need to thaw frozen tilapia before cooking it in the microwave. Cooking directly from frozen is convenient and saves time. Adjust the power level and cooking time to ensure the tilapia cooks evenly and thoroughly according to the above recipe instructions.
How do I know when tilapia is properly cooked in the microwave?
Tilapia is properly cooked when it turns opaque and flakes easily with a fork. If the fillets are still translucent or feel rubbery, continue cooking in short 30-second intervals until done. Remember to let the fish rest for a few minutes after cooking to allow the residual heat to finish the cooking process.
How do I store leftover microwaved tilapia?
To store leftover microwaved tilapia, place it in an airtight container or an Anyday dish with the lid on and refrigerate. Leftovers can typically be kept in the refrigerator for 2-3 days. When reheating, microwave the tilapia 30 seconds to 1 minute until heated through, checking periodically for the desired temperature. Enjoy reheated tilapia as part of a quick and convenient meal option.
What are the benefits of cooking tilapia in the microwave compared to other methods?
Cooking tilapia in the microwave is a quick and healthy option. Microwaving requires less oil or not at all!, reducing calorie intake, and preserves more nutrients compared to another cooking methods such as grilling, searing, or frying. Additionally, it saves time and reduces the need for extensive cleanup.
Is tilapia a good source of protein?
Yes, tilapia is an excellent source of protein, making it a popular choice for those looking to increase their protein intake. A 4-ounce serving of tilapia provides approximately 21 grams of protein, along with essential nutrients like vitamins B12 and D, and selenium.
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