21
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 11 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 7
to 9 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 7 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 5 to 7 minutes or until fish flakes easily when
tested with a fork. Remove wooden picks.
4 servings
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