comscore Microwaved fish dish is fast, healthful | Honolulu Star-Advertiser

Microwaved fish dish is fast, healthful


    Weeknight Claypot Fish

Years ago I was traveling in New York, and I popped in to a random restaurant across from my hotel.

I asked for a menu recommendation, and my waiter insisted on Claypot Fish, a simple dish of cod, tomatoes, onion, potatoes and lemon baked in a small cazuela, or clay pot.

I was skeptical at first but completely hooked at first bite: It was fresh, simple and comforting all at once. The veggies created a light aromatic broth that steamed the fish to delicate perfection. The simple meal was so good, in fact, that I went back the second night of my trip for another taste.

I’ve made various versions of Claypot Fish over the years. Then I was exploring the idea of making uber-fast meals in the microwave, and immediately Claypot Fish came to mind: Could a covered glass dish provide the right environment to steam the fish properly, avoiding the rubbery results one might expect from a microwaved meal?

The short answer is yes! The trick is to take care not to overcook the fish. I use a glass dish, so admittedly it’s missing the earthy flavor of the cazuela, but this version is legit delicious.

It’s versatile (swap in favorite ingredients), healthy and full of vitamins and lean protein. Plus, anytime you can get dinner on the table in under 15 minutes is one less night you’ll be tempted to swing by the drive-thru. And that is a huge win for both your health and your wallet.

Weeknight Claypot Fish

  • 1 pound fingerling potatoes
  • 4 fillets Dover sole or other white fish such as cod or flounder (about 1 pound)
  • 3 roma tomatoes, diced
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/4 cup chopped red onion
  • 2 tablespoons capers (or briny olives)
  • Chopped parsley, for garnish

Pierce potatoes several times each with a fork and place in a glass microwave-safe dish with cover. Fill with enough water to cover potatoes about 1/4 of the way (about 1/2 cup) and 1/4 teaspoon salt.

Microwave 10 minutes. Potatoes should be firm with some give. Season fish with a little salt and pepper and lay on par-cooked potatoes.

In small bowl, mix together tomatoes, lemon juice, oil, garlic, onion and capers. Spoon over fish. Cover and microwave 5 minutes.

Check for doneness — fish should be opaque. Microwave another minute or two if necessary, but check every 30 seconds. Let sit 1 to 2 minutes. Sprinkle with parsley and serve.

Approximate nutritional information, per serving: 273 calories, 10g fat, 2 g saturated fat, 71 mg cholesterol, 572 mg sodium, 24 g carbohydrate, 4 g fiber, 3 g sugar, 22 g protein

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