Easy, Healthy Microwave Fish Casserole Recipe

Delicious 30 minute Stone Microwave-Cooked Fish & Vegetables

Sep 4, 2009 Lucille Lever

For a healthful and delicious fish casserole, ready in 30 minutes, try this simple recipe for a delectable flavor. Bake in a stone microwave dish for excellent results!

Whether you are following a diet such as Weight Watchers, South Beach Diet or just keeping healthy by cooking fresh food every day, this recipe will comply with a low fat, protein diet, and provide a low calorie, yet highly tasty meal.

Baked in a stoneware microwave dish, such as a Pampered Chef Deep Baker, the natural flavors of the fish and vegetables will emerge and delight the palate. Very little spice, salt, or other condiments, are necessary. The heat from within the casserole dish brings out the flavor of each of the ingredients without being drowned by packet flavoring or sauces.

Chicken dishes or meat meals cooked via this method will also adhere to weight-loss diet restrictions. It is not easy to find a large choice of recipes for this kind of cooking, but this recipe works wonderfully, and it is recommended to try various regular oven cooked recipes using this special kind of microwave dish in order to build up a repertoire of meals.

Preserve Ovenware by Keeping to the Manufacturer’s Instructions

If this is the first time to use this new kind of cookware, ensure that the manufacturer’s instructions are followed closely regarding pre-washing, oiling, and cleaning of the dish. The results and preservation of the container depend on the care and handling of this product.

Important points to follow:

Always ensure that the total base of the dish is evenly covered (not necessarily with liquid).
Oven mitts suggested by the manufacturer are essential and should be placed conveniently, to be at hand when the dish is removed from the microwave.
Stoneware microwave dishes must be put in the microwave with their lids on.

Fish, Potatoes, Carrots, Asparagus Casserole - Recipe

Ingredients – Serves 4

3 or 4 pieces of fish (cod loins, orange roughy)
3 potatoes,cut into slices
6 mushrooms, sliced
2 or 3 carrots cut in slices
8 pieces of asparagus
Olive oil for drizzling over the ingredients
Salt and pepper
Rosemary, Thyme or Spice of your choice

Method

Oil the stoneware with regular cooking oil (not cooking spray). There should be a fine film of the oil all the way around; not a layer on the base.
Place the fish evenly around the base of the dish.
Place the cut vegetables in any order, between, on and around the fish. Keep the potatoes from touching the sides of the container. (See the pictures below for an example of how to layer the food)
Drizzle some olive oil over the whole, prepared dish.
Use salt and pepper for taste.
Add rosemary and thyme for extra flavor (if desired)
Put the lid on the container.
Place in the microwave for 30 minutes.
After 30 minutes, check to see if the ingredients need another 10 minutes, either for softness, or brownness. In general, a fish dish will be ready in 30 minutes and no more time will be necessary.

Simple, delicious, enjoy!

Presentation of Food is Important

The photos of the preparation of this recipe, below, show the placing of the ingredients in an aesthetic way, the wonderful golden effect after the meal comes out, and the delightful presentation on the serving plate. This kind of cooking results in a very attractive looking meal - an enticing one to put on any table.

How to Clean Microwaveable Stoneware Dishes

The easiest part of cooking a meal in a microwave dish is the clean up. Stoneware needs no soap or scrubbing. When the container is cool, put some water in it, and use paper towels to wipe the dish clean, and dry it. The cookware is ready and waiting for the next delectable meal.

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