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uncooked white fish filet

White Fish

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

All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well.

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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

Cook Times

(4-6oz, 110-170g fillets)

One 4-6oz piece 4-5 mins
Two 4-6 oz pieces 5-6 mins
Three 4-6 oz pieces 6-7 mins

Instructions

  1. Season fish with salt and pepper to taste. Place in one layer in an Anyday Shallow Dish and cover with the lid (knob lifted). 
  2. Cook in the microwave for the time listed in the table, or until fish is cooked to your liking.

Cooking Tips

  • For the most even cooking, flip halfway through the cook time.
  • For frozen fish, add 1 teaspoon liquid (e.g. water, chicken stock, soy sauce) per salmon fillet to quickly boost the steam. The cooking time will be largely affected by the thickness of the fillet. Cook for the time listed in the table, adding time in 1-minute intervals until the fish is cooked through.
  • We recommend using an Anyday Shallow Dish for cooking proteins. If using an Anyday Deep Dish, you may need to add more cooking time.

Want more white fish recipes?

Level it Up!

Try these versatile flavor combinations with this cooked ingredient.

Lemon garlic: Mix with room temperature butter, lemon zest, chopped chives, and garlic powder

Tuna salad-style: Once cool, mix with sour cream, lemon juice, and chopped chives for an upgrade on your tuna salad

Tapenade butter: Top with a mixture of room temperature butter with chopped chives, black olives, chopped capers, lemon juice, and thyme

Fish tacos: Season cooked fish with chili powder, chopped cilantro and lime juice