ZAP! Microwaves Are Sensational
For Seafood

Ever tried cooking a steak in a microwave? It probably ended up tasting and looking like a mistake. Chicken? The outside can turn to rubber before the inside of the bird cooks. Fish? Ah, what a difference! Seafood, you see, cooks to perform in a microwave.

This ubiquitous appliance (75 percent of all American households now have one) may, in fact, have been invented to cook fish. Still, with broiling and baking seafood so fast and effective, you may wonder what the advantages are to microwaving.

Three stand out: 1) fish steaks and fillets cook evenly throughout, with no drying on the surface; 2) little fat, if any, is needed because seafood won't stick to the baking dish in a microwave; and 3) individual portions can be cooked on a serving dish along with vegetables—convenient for singles, couples or a family member who misses regular mealtimes.

Seafood Cooks to Perfection in a Microwave

Microwaves penetrate food from all directions. The depth of penetration (3/4 of an inch to about 2 inches) depends on the denseness of the food (one reason it's so hard to cook a steak.) Almost all seafoods are thoroughly penetrated by the waves, so they cook evenly inside and out.

How long you cook a piece of seafood in the microwave depends on its thickness and total weight. The same amount of microwaves (or cooking energy) enters the own each time it's turned on and al the waves are absorbed by the food present. Hence smaller amounts of food cook faster because they get a higher concentration of waves than larger amounts of food.

But you can't treat all seafoods the same in a microwave. Steaks and fillets up to two inches thick are a snap—they'll cook evenly on the bottom of a microwave. Anything thicker is tricky, though, since microwaves only penetrate about two inches.

Microwaving seafood is a snap

The center of a thicker piece (i.e., a salmon or halibut roast) will cook by heat conductions, just as in conventional cooking. Therefore, thicker fish will cook slowly on the inside while the outside gets overcooked. If your microwave has a rack, you can cook a piece up to four inches thick, since microwaves will penetrate it from all direction. If you don't have a rack, it's best to cut chick cuts into smaller pieces, or to cook them conventionally.

Whole fish are great zapped—as long as they're not too thick (trout, flounders and soles work best.) Cooking fish “on the bone" adds an extra dimension of juicy flavor, as any good seafood chef will tell you. If the fish is too long for your microwave, try removing the head and tail. Microwave whole fish in a baking pan (to catch the juices), in an oven bag or wrapped securely in waxed paper or microwaveable plastic wrap (turn the fish over and rotate it midway through cooking for best results.)

To prevent overcooking of thin tail ends and those savory chunks of meat next to the head, shield both ends by wrapping them with aluminum foil for the first half of the cooking time. (Contrary to popular belief, small amounts of foil will not harm your microwave. Never allow it to touch the sides of the oven, the rack or other metal pieces, though, in order to prevent arcing, or lightening-like flashes.)

Clams and mussels cook quickly in the microwave with no added liquid. Just nestle them in a single layer on a plate or in a baking dish to collect the juices they release when shells pop open. Oysters are trickier. If they're in the shell, you can heat them just until the hinges loosen to make opening them easier, but if you leave them too long they tend to “burst" (the meat explodes.) Shucked oyster meats are easier, but they, too, will burst if you don't catch them in time.

Seafood dinners like our colorful shrimp with artichokes can be prepared in less than 10 minutes in your microwave

Other shellfish such as shrimp, scallops, crab and lobster are very lean and need to be just barely cooked to prevent dry or tough results) just as with conventional cooking.)

Densely textured fish such as swordfish and tuna don't allow microwaves to penetrate as deeply as do delicate and moderately firm fish. These fish are best cooked in pieces less than one inch thick.

Can you stick a piece of frozen fish in your microwave and expect the same results? No. Frozen fish cooks unevenly in a microwave because microwaves are attracted to water but not to ice. As a result, thawed outer areas will overcook while the interior remains solid. Therefore, make sure you always thaw frozen fish or shellfish before cooking to ensure even heat distribution throughout the food.

To defrost frozen seafood, set the microwave on LOW (30% power) and check frequently. If the seafood begins to feel warm, let it stand several minutes, or until it is again cool on the outside, before continuing on the defrost cycle. If the fish begins to cook (turns opaque in spots), continue thawing in the refrigerator or under cold running water until ice crystals melt.

Microwaves cause food molecules to vibrate. The heat produced by this friction cooks the food. This vibration continues even after the oven shuts off, so fish continues to cook. After the oven is off, let seafoods stand, covered, two to three minutes to finish cooking. This is especially necessary for shrimp and scallops, which should be removed from the oven slightly undercooked to prevent drying.

This continued vibrating of molecules also means that seafood will stay piping hot for 3 to 10 minutes (thicker cuts stay hot longer) after you take it out of the microwave. This allows you to cook fish in two batches, to cook vegetables, or reheat a side dish to accompany the fish.

When you cook seafood in a microwave, be aware that seasonings behave differently. If you're using a conventional recipe, cut down on the amount of dried herbs and salt you use, since they intensify in a microwave. Fresh herbs and garlic, on the other hand, will “fade," so you should be prepared to use additional amounts of these.

After you've tried a few of our recipes (and experimented with some of your own) we think you'll agree that seafood and microwaves are an ideal combination—the perfect marriage of convenience and healthfulness. Pay attention to our helpful tips and you'll find yourself eating delicious meals made with surprising ease.

ZAP! How-To

1. Lay steaks side-by side, but in opposite directions, with belly flaps in center of pan. Press belly flaps together, against each other, to eliminate thin areas.
2. Spoon Worcestershire sauce and lemon juice over steaks, then sprinkle with Cajun spice blend.
3. Scatter diced peppers over salmon in center of pan.
4. Cover pan with a lid or with plastic wrap. (It does not need to be completely sealed.) Microwave on HIGH (100% power), 5 1/2 to 6 minutes.
5. Puncture plastic wrap, if tightly sealed, to release pressure, then let cooked salmon stand 2 minutes before serving.

ZAP! Microwave Recipes

• Cajun Salmon Steaks
• Stuffed Trout
• Shrimp and Artichokes
• Mediteranean Pasta with Clams

ZAP! Technique

Bursting

You may hear a “pop" when microwaving food. This is steam, built up inside during quick cooking, that forces its way out through the surface in little eruptions. It's not necessarily bad for the fish, it just doesn't look as good. It's a bigger problem though, if you're trying to zap a piece of breaded seafood. Bursting blows breading, one reason there are so few microwaveable breaded seafood products on the market.

To prevent or minimize bursting, reduce the cooking level from HIGH (100% power) to MEDIUM (50% power) or LOW (30% power) and increase cooking time by about 25 percent. If fish isn't done, add time in one-minute increments until done.

ZAP! Tips

Place thicker portions of fish around the outer edges of cooking containers where foods cook faster. Arrange steaks with belly flaps toward center.

Allow about 3 to 6 minutes on HIGH (100% power) for each pound of steaks or fillets (thicker pieces take the most time); 2 to 3 minutes for each pound of shelled shrimp or scallops, or 2 to 4 minutes for each pound of whole fish.

If volume of seafood doubles, increase cooking time about 25 percent to begin with, then add time in one-minute increments as needed.

Liquid added to fish slows cooking; increase cooking time about 1 to 1 1/2 minutes for each 1/2 cup of liquid.

Seafood will not stick to cooking containers so add oil, butter or margarine for flavor only.

Cover cooking dishes with a lid or plastic wrap to hold in steam, this makes cooking faster and more uniform. An absolutely tight seal is not necessary.

Stir foods to equalize cooking; or rotate foods 45 degrees halfway through cooking if you don't have a turntable.

Allow cooked food to stand, covered, 2 to 3 minutes out of the oven to finish cooking.

Overlap thinner pieces of fillets to make fish even in thickness.

To test whether a container or dish is microwave-safe, place it in your microwave along with a glass measuring cup holding 1/2 cup water (do not let containers touch.) Microwave on HIGH (100% power) for 1 minute. If the empty container feels hot, or even warm, do not use it in the microwave.

Puncture tightly sealed plastic wrap after taking container from the oven and before uncovering to let steam escape (this prevents burns to your hands.)

Thawed fish cooks more evenly than frozen fish. Thaw on LOW (30% power), 6 to 8 minutes per pound.

If cooking fillets with the skin on, slash through the skin every two inches to prevent the fillet from curling while cooking.

Microwaved fish, if kept covered, retains its heat up to 10 minutes out of the oven, use this time to cook aother batch or heat up an accompanying dish.

Shield thin areas, such as head and tail sections of whole fish, with aluminum foil to prevent overcooking; remove toward end of cooking time.

It is better to undercook seafood; you can always add a minute or two if need.

TIMING

Cooking times for all Simply Seafood microwave recipes are based on a 650- to 700-watt oven, the standard for most large capacity ovens today. Compact or under-counter ovens, which are usually about 500 watts, takes slightly longer to cook. (The instruction manual for your oven should tell you how to make these adjustments. If not, contact the manufacturer for specifics, or purchase a good cookbook with this information.)

To test for doneness, separate flakes with a fork or tip of a knife and look for flesh that is no longer completely translucent bits is still very moist.

Microwaved seafood will have the same appearance throughout, since it cooks evenly (if your microwave doesn't have a turntable, we recommend either buying one or rotating cooking dishes 45 degrees halfway through cooking, or every few minutes for longer cooking times to ensure even cooking.) Remember, you can always cook it longer if you decide it's undercooked, but you'll just have to endure an overdone piece of seafood.