Teriyaki Fish Fillets – Marinated and Microwaved

The scent of soy sauce and ginger always transports me back to my college days. Living in a tiny dorm room with a shared microwave was less than ideal, but it forced me to get creative. This Teriyaki Fish recipe, a long-lost gem from a vintage microwave cookbook, became a surprising staple. It was quick, easy, and surprisingly flavorful, a taste of home amidst late-night study sessions and ramen dinners. The moist, flaky fish with its sweet and savory glaze was a welcome treat I still crave today.

Recipe Overview

• Prep Time: 35 minutes
• Cook Time: 7-8 minutes
• Total Time: 42-43 minutes
• Servings: 3-4
• Dietary Type: Pescatarian

Ingredients

• ¾ cup soy sauce
• ½ cup sugar
• 1 teaspoon grated fresh gingerroot
• 1 garlic clove, peeled and crushed
• 1 tablespoon sake or 1 tablespoon dry sherry
• 1 ½ lbs fish fillets (such as pollack, tilapia, or cod)

Equipment Needed

• Shallow two-quart microwavable baking dish
• Plastic wrap

Instructions

1. In a shallow two-quart microwavable baking dish, combine the soy sauce, sugar, grated fresh gingerroot, crushed garlic clove, and sake (or dry sherry). Whisk well until the sugar is mostly dissolved. This is your teriyaki marinade.

2. Add the fish fillets to the baking dish. Make sure the fillets are submerged in the marinade. If necessary, cut the fillets into smaller, evenly sized portions to ensure they fit comfortably in the dish.

3. Cover the baking dish tightly with plastic wrap. This helps to keep the fish moist during the marinating process and allows the flavors to fully penetrate the fish.

4. Marinate the fish at room temperature for 30 minutes. The longer the fish marinates, the more flavorful it will become. However, don’t marinate for too long as the soy sauce can toughen the fish. Thirty minutes is the sweet spot.

5. Remove the plastic wrap. Microwave, uncovered, at full power for 7-8 minutes. Basting is key! Every 2 minutes or so, carefully remove the dish from the microwave (it will be hot!) and baste the fish with the sauce from the bottom of the dish. This ensures that the fish is evenly coated with the teriyaki glaze and prevents it from drying out.

6. The fish is done when it is flaky and opaque throughout. Use a fork to gently flake a piece of fish. If it separates easily and is no longer translucent, it’s ready. Be careful not to overcook the fish, as it will become dry and rubbery. Microwaves vary in power, so adjust the cooking time accordingly.

7. Carefully remove the dish from the microwave. The sauce will be very hot! Let the fish rest for a minute or two before serving. This allows the juices to redistribute, resulting in a more tender and flavorful dish.

Expert Tips & Tricks

• Fish Selection: Choose firm white fish fillets that are similar in thickness for even cooking. Thicker fillets may require a slightly longer cooking time.
• Marinating Time: Don’t exceed 30 minutes of marinating time at room temperature, as excessive marinating can change the texture of the fish.
• Microwave Power: Keep in mind that microwave wattage varies. Check the fish for doneness at 6 minutes and add more time as needed in 1-minute intervals.
• Basting Technique: Basting frequently ensures the teriyaki flavor is evenly distributed and helps prevent the fish from drying out. Use a spoon to gently scoop the sauce from the bottom of the dish and pour it over the fish.
• Garlic Flavor: For a milder garlic flavor, use garlic powder instead of fresh garlic. Add about ½ teaspoon of garlic powder to the marinade.
• Spice Level: If you like a little heat, add a pinch of red pepper flakes to the marinade.
• Garnish: Garnish with sesame seeds and thinly sliced green onions for a beautiful presentation.

Serving & Storage Suggestions

Serve the Teriyaki Fish Fillets hot, directly from the microwave. They are delicious with a side of steamed rice, stir-fried vegetables, or a fresh salad. The sweet and savory flavors pair well with a variety of sides.

For leftovers, store the fish in an airtight container in the refrigerator. It will keep for up to 2 days. Reheat in the microwave on medium power until heated through. Be careful not to overcook it when reheating, as the fish can dry out easily.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	418.7 kcal	N/A
Calories from Fat	18 g	N/A
Total Fat	2 g	3%
Saturated Fat	0.4 g	1%
Cholesterol	124.7 mg	41%
Sodium	4199.4 mg	174%
Total Carbohydrate	38 g	12%
Dietary Fiber	0.6 g	2%
Sugars	34.5 g	N/A
Protein	59.4 g	118%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

• Gluten-Free: Use tamari instead of soy sauce to make the dish gluten-free. Tamari is a type of soy sauce that is made without wheat.
• Sweetener: Substitute honey or maple syrup for the sugar for a more natural sweetener. Use the same amount as the sugar called for in the recipe.
• Citrus Zest: Add a teaspoon of grated orange or lemon zest to the marinade for a bright, citrusy flavor.
• Different Fish: Experiment with other types of fish, such as salmon, cod, or halibut. Adjust the cooking time as needed, depending on the thickness of the fillets.
• Vegetables: Add some sliced bell peppers, onions, or broccoli to the baking dish along with the fish for a complete meal. The vegetables will cook along with the fish and absorb the teriyaki sauce.

FAQs (Frequently Asked Questions)

Q: Can I use frozen fish fillets?
A: Yes, but make sure to thaw them completely before marinating. Pat them dry with paper towels to remove any excess moisture.

Q: Can I marinate the fish overnight?
A: It’s not recommended. Marinating for too long can make the fish mushy due to the acidity of the soy sauce. Stick to the 30-minute marinating time for best results.

Q: How do I know when the fish is cooked through?
A: The fish is done when it flakes easily with a fork and is no longer translucent. The internal temperature should reach 145°F (63°C).

Q: Can I use this recipe for other types of seafood?
A: Absolutely! This recipe works well with shrimp, scallops, or even chicken breasts. Adjust the cooking time accordingly.

Q: Can I bake this dish in the oven instead of microwaving it?
A: Yes, you can bake the fish in a preheated oven at 375°F (190°C) for 15-20 minutes, or until the fish is cooked through. Baste with the sauce occasionally during baking.

Final Thoughts

This Teriyaki Fish recipe is a testament to how simple ingredients and clever techniques can create a truly satisfying meal. Don’t let the fact that it’s microwaved fool you; this dish packs a serious flavor punch. I encourage you to try it for yourself and discover the magic of quick, easy, and delicious cooking. Feel free to experiment with different types of fish or add your own personal touches to the marinade. And if you do, please share your feedback – I’m always eager to hear how you made it your own! Serve it with a crisp glass of chilled sake or a light, dry white wine to elevate the dining experience. Happy cooking!