37
FISH AND SEAFOOD
Delicate, tender fish is the result when cooked in the
microwave. Because it is moist cooking, the finished fish
and seafood, if cooked for the appropriate time, will be
opaque and flake with a fork with no signs of dryness.
Because fish is unevenly shaped, the arrangement is critical
to success. To arrange several fillets in a deep glass pie
plate, put thicker edges to the outside and thinner edges to
the inside. Try to create a circle for best results, even overlap
thin ends where necessary to achieve overall even thickness.
Single items may do better if the thin ends are shielded
with a foil. Some rules apply to the use of foil never cover
more than one-third of any item; do not let the foil pieces
touch each other or the sides of the microwave oven, and
be sure that all ends are tucked under and lie flat to the
food. Cover with wax paper to prevent spattering.
Seafood cooks very quickly in the microwave-about 3 to 4
minutes per pound. Wait for stand time, then proceed carefully
with extra time, to finish cooking without overcooking.
Cooked seafood will be opaque and firm, but not tough.
Frozen fish and seafood are convenient to keep on hand.
See the "FISH-AUTO DEFROSTING" chart on page 24
of this cookbook for defrosting details.
CRUMB-COATED BAKED FISH
1
cup seasoned bread crumbs
1
teaspoon dried parsley
1
teaspoon lemon pepper
1/2
cup plain yogurt
1
pound fresh or thawed frozen fish fillets
1. In a deep glass pie plate, combine bread crumbs, parsley
and lemon pepper. Coat fish with yogurt;
then coat with crumb mixture.
2. Arrange fish in an 8-inch square glass baking dish with
thick edges to the outside. Cover with a wax paper with
the vented corner. Cook on P-HI for 8~10 minutes or
until fish flakes easily when tested with a fork.
4. servings
FISH ROLL-UPS
1
package (10 oz.) frozen chopped spinach
1 teaspoon instant minced onion
2 teaspoons lemon juice
1/4 cup soft cream cheese
4 fresh fish fillets, 1/2-inch thick (about 3/4 lb.)
1/2 teaspoon
paprika
1. Open spinach package. Place package on a paper towel.
Cook on P-HI for 8 minutes. Drain spinach and place in
a mixing bowl. Stir in onion and lemon juice.
2. Spread cream cheese evenly on fish fillets. Divide
spinach evenly; spread over cream cheese. Roll up fish;
secure with wooden picks. Place fish in a deep glass pie
plate; sprinkle with paprika.
3. Cover with vented plastic wrap. Cook on P-HI for 6 to 8
minutes or until fish flakes easily when tested with a
fork. Remove wooden picks.
4 servings
