How do I microwave fish?
Place whole fish, fillets, cutlets or steaks in a container (with thick edges pointing outwards) with a little liquid (water, wine, stock), cover loosely with microwave-suitable plastic wrap and cook at medium range, until the flesh flakes (see timing notes below).
To ensure even cooking, arrange thicker portions of the fish near the edge of the dish with thinner parts towards the centre and arrange fish in a single layer, don't overlap. There is no need to defrost frozen fish before cooking, but allow extra cooking time. Some dishes, such as casseroles, need to be stirred a couple of times during the cooking period to allow even distribution of heat through the food.
Microwave Cooking Times
Fish fillets - 5 minutes per 500g on medium-high, +50 seconds more for thicker fillets, or until flesh flakes
Whole fish - Large - 6 minutes/750g on medium
Whole fish - Small - 3-4 minutes on medium
Types of fish to microwave - fish with high moisture content, such as Barramundi, Flathead, Salmon, Morwong.