Fish is excellent when cooked in the microwave, retaining its texture and shape as well as its natural juices. Because it is cooked with no or little added liquid, there is minimal loss of nutrients.
Fish steaks and fillets are most suitable to cook in the microwave, because they cook quickly and evenly, but whole fish such as whiting and trout weighing up to 500 g are suitable, as are small whole fish such as sardines and pilchards. Microwaved white fish can look bland, but can be made more appetizing by basting with soy or other flavored sauces.
To microwave whole fish, slash the skin in two or three places on both sides so it does not burst during cooking. Then place the fish in a microwave dish and shield the head and tail with small strips of foil. Steaks should be laid in a round dish with their thinner ends facing inwards. Fillets should be placed in a single layer, folding the thinner ends underneath so they do not overcook. Whole or cut, all fish should be covered with a microwave-safe top before cooking and turned over halfway through.