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How to Microwave Tilapia Filet

Perfectly cooked fresh tilapia in the Anyday dish, ensuring moist, tender, and flavorful results with no unpleasant odors. This microwave method provides a quick and efficient way to enjoy delicious fish without any hassle, ideal for a healthy and satisfying meal.
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Prep Time

1 min

Cook Time

3-5 mins

Free Time

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How to Microwave Tilapia Filet

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While it sometimes gets a bad rap, tilapia is an underrated, lean, protein-packed fish that’s not only versatile but budget friendly. Microwaving tilapia at home is a breeze with an Anyday dish! Thanks to its silicone-lined lid, you can cook your fish without any complicated steps or fishy smells. The lid keeps the tilapia's moisture and flavor right where they belong, while the lower microwave power level ensures it stays tender, juicy, and flaky—not rubbery. The result? A super easy and delicious meal that's perfect for any day of the week.

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.

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

One 4-6oz filet
  • One 4-6oz filet
  • Two 4-6oz filets
✕

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

[[video-wattage]]

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.

700w
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Dish

The Medium Shallow Dish

Ingredients

  • 1 4-6 oz (115-170g) fresh tilapia filet
  • salt or seasoning to taste

Preparation

  1. Place the fresh tilapia in an Anyday dish and season to taste with salt or any spices of your choosing. Cover with lid (knob lifted).
  2. Cook in the microwave at Power Level 5
    ✕

    Certain foods cook best in the microwave at lower power levels. 

    [[video-power]]

    Different microwaves have different settings. See your microwave manual (or look it up online) to learn how to change your microwave’s power level.

    For many microwaves: enter the cook time, press the “Power” (or “Power Level”) button, and select a number between 1-10. Other microwaves may require selecting the Power Level first, and then entering the cook time.

    Microwaves list power levels in different ways. Here’s a guide to help you adjust:

    PL 10 = 100% = High (default)

    PL 9 = 90% = High

    PL 8 = 80% = Med-High

    PL 7 = 70% = Med-High

    PL 6 = 60% = Medium

    PL 5 = 50% = Medium

    PL 4 = 40% = Med-Low

    PL 3 = 30% = Med-Low

    PL 2 = 20% = Low

    PL 1 = 10% = Low

    You will know if the power level has been successfully changed if you hear periodic changes in the microwave’s tone after it begins cooking.

     for 3-5 minutes, or until the fish turns pale white and is flaky when gently torn with a fork.
  3. If the fish needs more cooking time, cook in 30-second increments until the tilapia is cooked through to your liking.

Suggestions

  • Citrus zest: Sprinkle with lemon or lime zest and a pinch of sea salt before cooking for a bright and zesty flavor profile.
  • Cajun lime: Rub with Cajun seasoning and a squeeze of lime juice before cooking for a spicy and tangy kick.
  • Herb butter: Top with a pat of herb-infused butter before cooking for a rich and aromatic taste.
  • Coconut curry: Spread with a mixture of coconut milk and curry paste or powder before cooking for an aromatic meal.

Recipe Notes

  • Reducing the power level helps keep the fish tender and juicy rather than rubbery in texture.
  • Make sure to select your microwave wattage for the most accurate cook time.
  • For frozen tilapia, follow the directions in this recipe.
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.

Microwave Match Up: FreshTilapia

See for yourself— microwaving fresh 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
*Includes defrosting time
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All You Need to Know About Microwaving Fresh Tilapia

Can I cook fresh tilapia in the microwave?

Ingredient Power Level Cooking Time
One 4-6oz fresh tilapia fillet 5 3-5 mins
Two 4-6 oz fresh tilapia fillets 5 4-6 mins
Cook time calculated for 700w microwave

Yes, you can easily microwave fresh tilapia straight from the refrigerator. Adjust the power level according to your microwave’s wattage as noted in the recipe, and the cooking time will automatically adjust to ensure even cooking. Using an Anyday dish will keep the tilapia moist and perfectly cooked.For frozen tilapia, follow the directions in this recipe.

How long does it take to microwave tilapia?

The microwave cooking time for tilapia varies based on the fillet size and your microwave's wattage. Typically, a 4-6 oz tilapia fillet takes about 3-4 minutes to cook thoroughly. Start with the lower end of this range and adjust as needed based on your microwave’s power and the desired level of doneness.

Why should I lower the power level when microwaving tilapia?

Lowering the power level when microwaving tilapia helps minimize potential popping sounds caused by rapid moisture release. Tilapia contains water that turns to steam, creating pressure inside the fish. To reduce this popping, cook at a lower power level as specified in the recipe, and cover the dish with the vented lid with the knob lifted to allow steam to escape gradually. If you hear a loud pop, your power level might be too high, so adjust it accordingly next time.

What are the best ways to season tilapia for microwaving?

Tilapia has a mild flavor, but you can season your fresh tilapia with your favorite spices and herbs before microwaving. Popular options include lemon pepper, garlic powder, paprika, or a blend of thyme and parsley. For added flavor, brush the fillets with olive oil or a citrus-infused marinade. Experiment with various seasonings to find your preferred taste. Check out our “Serving Suggestions” section for more ideas.

How can I tell when tilapia is fully cooked in the microwave?

Tilapia is fully cooked when it turns opaque and flakes easily with a fork. If the fillets are still translucent or cold in the center, continue microwaving in short intervals until fully cooked. Allow the fish to rest for a few minutes after cooking to let the residual heat complete the cooking process.

How should I store leftover microwaved tilapia?

Store leftover microwaved tilapia in an airtight container or an Anyday dish with the lid on, and refrigerate. It will keep for 2-3 days. When reheating, microwave the tilapia for a few minutes until it's heated through, checking periodically to ensure it reaches the desired temperature. This method ensures a quick and convenient meal option.

Is tilapia a good source of protein?

Yes, tilapia is an excellent source of protein. A 4-ounce serving provides approximately 21 grams of protein, along with essential nutrients such as vitamins B12 and D, and selenium. It’s a great choice for boosting your protein intake.

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