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 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
EW6F6W(¿ ) 02.8.27 3:5 PM ˘ `21
