Preparation time:

The fermented black beans you need for this recipe are available in small jars or plastic bags in Asian markets and well-stocked supermarkets; you may see them labeled as salted or preserved black beans. If stored tightly covered in the refrigerator, they’ll keep almost indefinitely.

1 pound rockfish or lingcod fillets (each about 1 inch thick)
1 1/4 tablespoons fermented black beans, rinsed, drained, and finely chopped
2 cloves garlic, minced or pressed
1 tablespoon each soy sauce and dry sherry
3 thin, quarter-size slices fresh ginger
2 green onions (including tops)
12 small hard-shell clams in shell, suitable for steaming, scrubbed
2 tablespoons salad oil
Fresh cilantro (coriander) sprigs

Rinse fish, pat dry, and place in a 7- by 11-inch microwave-safe baking dish. Combine beans, garlic, soy, and sherry; drizzle evenly over fish, then top with ginger. Cut 1 onion into thirds and place over ginger. Cut remaining onion into 2-inch lengths, then cut into thin shreds; set aside for garnish. Arrange clams around fish.

Cover and microwave on HIGH (100%) for 6 to 8 minutes, giving dish a quarter-turn every 2 minutes. Let stand, covered, for 2 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test. If clams open before fish is done, remove clams and continue cooking fish a little longer; then return clams and juices to baking dish. Remove and discard ginger slices and onion pieces; sprinkle fish with reserved onion shreds.

Pour oil into a 1-cup glass measure; microwave, uncovered, on HIGH (100%) for 2 minutes or until very hot. Pour oil over fish and garnish with cilantro. Makes 3 servings.

Per serving: 286 calories, 37 g protein, 5 g carbohydrates, 12 g total fat, 73 mg cholesterol, 687 mg sodium

Use flour tortillas to make delicious seafood burritos

Preparation time: 15 to 20 minutes
Microwaving time: About 5 minutes
Standing time: 3 minutes

Inspired by the tacos served in Mexican seaside villages, these light burritos feature moist chunks of poached fish tucked into flour tortillas.

Salsa Fresca (recipe follows)
1 1/2 tablespoons lemon juice
1/4 teaspoon crushed dried hot red chiles
1 tablespoon chopped fresh cilantro (coriander)
1 1/2 cups regular-strength chicken broth
1 pound rockfish fillets (each % to 3/4 inch thick)
4 flour tortillas (each about 8 inches in diameter)
About 3 cups shredded iceberg lettuce
About 2/3 cup sour cream

Prepare Salsa Fresca; cover and refrigerate.

In a 7- by 11-inch microwave-safe baking dish, stir together lemon juice, chiles, cilantro, and broth.

Rinse fish, pat dry, and place in dish, positioning thickest parts toward outside of dish. Cover and microwave on HIGH (100%) for 2 minutes. Turn fish over, cover, and microwave on HIGH (100%) for 2 minutes; let stand, covered, for 3 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test. Lift fish to a warm serving dish; break into chunks. Reserve poaching liquid for other uses, if desired.

Moisten each tortilla with a little water. Stack tortillas on a plate, cover, and microwave on HIGH (100%) for 40 to 50 seconds or until hot.
To serve, spoon fish down center of each tortilla; top with Salsa Fresca, lettuce, and sour cream. Roll up and eat out of hand. Makes 4 servings.
Salsa Fresca. In a small bowl, stir together 1 large ripe tomato, diced; 1/4 cup each chopped onion and chopped fresh cilantro (coriander); and 1 tablespoon each lime juice and seeded, diced fresh jalapeno chile. Season to taste with salt.

Per serving: 335 calories, 28 g protein, 31 g carbohydrates, 11 g total fat, 57 mg cholesterol, 677 mg sodium

Cod Fillet is Great Topped with a Cream Cheese and Vegetable Mixture

Preparation time: About 15 minutes
Microwaving time: About 16 minutes
Standing time: 9 to 13 minutes

With the microwave’s help, frozen fish fillets can go from freezer to dinner table in half an hour. Each fillet is crowned with a creamy vegetable topping.

2 tablespoons butter or margarine
1/2 cup finely grated carrot
3 tablespoons thinly sliced green onions (including tops)
2 tablespoons lemon juice
1 small package (3 oz.) cream cheese, at room temperature
1 tablespoon minced parsley
1/4 teaspoon ground white pepper
1 package (12 oz.) frozen cod or sole fillets
Thin tomato wedges

Place butter in a small microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for about 35 seconds or until melted. Stir in carrot and onions; microwave, uncovered, on HIGH (100%) for 4 minutes or until soft, stirring after 2 minutes. Let cool; then add lemon juice, cream cheese, parsley, and white pepper. Blend well and set aside.

Stack 2 paper towels on oven floor. Place unopened package of fish on towels and microwave on MEDIUM (50%) for 5 minutes, turning package over after 2 minutes. Open package; let stand for 6 to 10 minutes or until fish is completely thawed. If fish is still frozen in center, cover package with paper towels; microwave on MEDIUM (50%) for 1 more minute, then let stand until thawed.

Separate fish into fillets, rinse, and pat dry. Place in a 9-inch square microwave-safe baking dish, positioning thickest parts toward outside of dish. Cover and microwave on HIGH (100%) for 3 minutes. Give dish a half-turn, then spread cheese mixture evenly over each fillet. Microwave, uncovered, on MEDIUM-HIGH (70-80%) for 2 minutes. Let stand, covered, for 3 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test. Top each fillet with a few tomato wedges. Makes 2 servings.

Per serving: 420 calories, 36 g protein, 5 g carbohydrates, 28 g total fat, 159 mg cholesterol, 391 mg sodium

Steamed Trout or Salmon Goes Well with Green Peas

Preparation time: About 20 minutes
Microwaving time: 9 to 11 minutes
Standing time: 3 minutes

Succulent whole trout and mint-seasoned tiny peas take a steam bath right on the serving plate for this eye-catching entrée. You might accompany the tender fish and vegetables with crisp, sesame-crusted bread sticks.

3 tablespoons chopped fresh mint
1 tablespoon finely shredded lemon peel
1 clove garlic, minced or pressed
1 cup frozen tiny peas, thawed
3 cups shredded romaine lettuce leaves
Salt and pepper
4 cleaned whole trout or baby salmon
(8 to 10 oz. each)
1 tablespoon lemon juice
Lemon wedges

In a bowl, mix mint, lemon peel, garlic, peas, and lettuce; season to taste with salt and pepper. Pat mixture gently into a mound on a 10-inch rimmed microwave-safe plate.

Rinse fish and pat dry. Then arrange, heads pointing in same direction and cavity sides down, over pea mixture; lean fish against each other.

Cover and microwave on HIGH (100%) for 4 minutes. Turn fish over so heads point in opposite direction; cover and microwave on HIGH (100%) for 5 to 7 minutes. Let stand, covered, for 3 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test. Sprinkle with lemon juice. Transfer fish to individual plates and spoon lettuce mixture alongside. Garnish with lemon wedges. Makes 4 servings.

Per serving: 239 calories, 31 g protein, 7 g carbohydrates, 9 g total fat, 78 mg cholesterol, 138 mg sodium

Sole Fillet with Lemons and Chives

Preparation time: 5 to 10 minutes
Microwaving time: About 2 minutes
Standing time: 1 to 2 minutes

Microwaving a single serving of thin sole fillets takes only a minute or two. If you’re serving several people, microwave each serving separately; while one plate of fish is standing, you can slip the next one into the oven.

1/4 pound sole fillets
1 teaspoon lemon juice
1 tablespoon finely snipped chives
1/2 teaspoon finely shredded lemon peel
1/2 teaspoon drained capers
1/4 teaspoon crushed dried hot red chiles Lemon wedges
Salt and pepper

Rinse fish and pat dry. Place fish in a single layer on a 9- to 10-inch microwave-safe plate, overlapping thin edges of fillets. Drizzle with lemon juice and sprinkle with chives, lemon peel, capers, and chiles. Cover and microwave on HIGH (100%) for 1 1/2 to 2 minutes; then let stand, covered, for 1 to 2 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test. Garnish with lemon wedges; season to taste with salt and pepper. Makes 1 serving.

Per serving: 210 calories, 43 g protein, .7 g carbohydrates, 3 g total fat, 109 mg cholesterol, 222 mg sodium

Sliced Almonds are Served Over Rockfish Fillets in a Garlic-Butter Sauce

Preparation time: About 10 minutes
Microwaving time: 11 to 14 minutes
Standing time: 3 minutes

For a simple but elegant entrée, microwave moist rockfish fillets in a garlic-lemon butter sauce, then top with toasted almonds just before serving.

2 tablespoons slivered blanched almonds
1/4 cup butter or margarine
3 cloves garlic, minced or pressed
1 tablespoon lemon juice 
1 tablespoon chopped parsley
1/4 teaspoon paprika
1/4 teaspoon grated lemon peel
3/4 to 1 pound rockfish or lingcod fillets (each about 1/2 inch thick)
Lemon wedges

Spread almonds in a 9-inch microwave-safe baking dish. Microwave, uncovered, on HIGH (100%) for 6 to 8 minutes or until almonds are golden, stirring every 2 minutes. Set aside.

Place butter, garlic, lemon juice, parsley, paprika, and lemon peel in a 1-cup glass measuring cup or microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for 2 minutes or until heated through. Set aside.

Rinse fish, pat dry, and cut into serving-size pieces. Place in a 7- by 11-inch microwave-safe baking dish, positioning thickest parts toward outside of dish. Pour butter mixture over fish and turn to coat all sides. Microwave, uncovered, on HIGH (100%) for 3 to 4 minutes. Cover and let stand for 3 minutes. Fish should be just slightly translucent; cut in thickest part to test.

Arrange fish on a platter. Pour juices remaining in baking dish over fish; sprinkle with almonds and garnish with lemon wedges. Makes 3 servings.

Rockfish Florentine on a Bed of Spinach

Preparation time: 15 minutes
Microwaving time: 9 to 11 minutes
Standing time: 3 minutes

Cloaked with a tart and creamy sauce, these thick rockfish fillets are served on a bed of cooked fresh spinach.

2/3 cup sour cream with chives (or plain sour cream)
3 tablespoons mayonnaise
2 tablespoons each all-purpose flour and lemon juice
1/4 teaspoon dry dill weed
1 1/2 to 2 cups spinach, rinsed well
1 pound rockfish fillets (each about 1/2 inch thick)
Salt and pepper Paprika
Snipped chives

In a small bowl, beat together sour cream, mayonnaise, flour, lemon juice, and dill weed with a wire whisk until smoothly blended. Set aside.

Remove and discard stems and any yellow or wilted leaves from spinach. Place spinach in a 3-quart microwave-safe casserole dish. Cover and microwave on HIGH (100%) for 4 to 5 minutes or until wilted but still bright green, stirring after 2 1/2 minutes. Cover and set aside.

Rinse fish, pat dry, and cut into serving-size pieces. Place in a 7- by 11-inch microwave-safe baking dish, positioning thickest parts toward outside of dish; season to taste with salt and pepper. Microwave, uncovered, on HIGH (100%) for 3 minutes. Give dish a half-turn and spread each fillet with sour cream mixture. Microwave, uncovered, on HIGH (100%) for 2 to 3 minutes; then cover and let stand for 3 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test.

While fish is standing, drain spinach and arrange on a warm platter. Top with fish; spoon any sauce remaining in baking dish over fish. Sprinkle with paprika and chives. Makes 4 servings.

Mushrooms and a Creamy Sauce Add Great Flavor to Monkfish

Preparation time: About 15 minutes
Microwaving time: 14 to 19 minutes
Standing time: 2 minutes

Thanks to its sweet, lobsterlike flavor, monkfish is sometimes called “poor man’s lobster.” Here, the lean, firm-textured fillets are presented in a creamy sauce and topped with Swiss cheese.

1 1/2 pounds monkfish fillets
About 1/2 cup dry white wine
1/2 pound mushrooms, sliced
6 tablespoons butter or margarine
1/8 teaspoon ground nutmeg
2 tablespoons all-purpose flour
Salt
1 1/2 cups (6 oz.) shredded Swiss cheese
Chopped parsley

If necessary, remove silvery membrane from fish: slide a knife underneath membrane to loosen it, then pull membrane off from one side. Rinse fish and pat dry. Fold narrow end of fillets under to make evenly thick pieces.

Place fish and 1/2 cup of the wine in a 2- to 2 1/2-quart microwave-safe casserole dish. Cover and microwave on HIGH (100%) for 6 to 8 minutes. Fish should be just slightly translucent; cut in thickest part to test. Pour off and reserve liquid and set aside.

In a microwave-safe bowl, combine mushrooms, 2 tablespoons of the butter, and nutmeg. Cover and microwave on HIGH (100%) for 3 to 5 minutes or until mushrooms are soft, stirring every 2 minutes. With a slotted spoon, lift out mushrooms and arrange over fish in casserole dish.

Add reserved cooking liquid to mushroom liquid; add wine, if needed, to make 1 cup. Set aside.

Place remaining 1/4 cup butter in another microwave-safe bowl and microwave, uncovered, on HIGH (100%) for about 45 seconds until butter is melted. Using a wire whisk, blend in flour, then all of liquid. Microwave, uncovered, on HIGH (100%) for 1 to 2 minutes or until thick, stirring every 30 seconds. Season to taste with salt.

Pour sauce over fish and mushrooms; top with cheese. Microwave, uncovered, on HIGH (100%) for 2 1/2 to 3 minutes or until fish is heated through, giving dish a half-turn after 1 1/2 minutes. Let stand, uncovered, for 2 minutes. Garnish with parsley. Makes 4 servings.

Per serving: 472 calories, 39 g protein, 7 g carbohydrates, 32 g total fat, 128 mg cholesterol, 321 mg sodium

Jalapenos Add Spice to this Fish and Sweet Onion Dish

Preparation time:  About 10 minutes
Microwaving time: 13 to 15 minutes
Standing time: 3 minutes

Serve this spicy Southeast Asian fish with hot cooked rice, steamed broccoli, and marinated cucumbers.

2 tablespoons salad oil
1 large onion, thinly sliced
1 tablespoon minced fresh ginger
1/4 teaspoon ground turmeric
1 fresh jalapeño, seeded and minced
1 1/2 tablespoons soy sauce
1 teaspoon sugar
1/8 teaspoon pepper
2 large or 4 small halibut or swordfish steaks (1 1/2 to 2 lbs. total), each about 1 inch thick

In a 7- by 11-inch microwave-safe baking dish, stir together oil, onion, ginger, turmeric, and 3 teaspoons of the chile (or more, for a hotter flavor). Microwave, uncovered, on HIGH (100%) for 8 to 10 minutes or until onion is very soft, stirring every 4 minutes. Stir in soy, sugar, and pepper.

Rinse fish and pat dry. Push onion mixture aside; lay fish in dish, positioning thickest parts toward outside of dish. Then spoon onion mixture in a band over fish. Cover and microwave on HIGH (100%) for 3 minutes; give each piece of fish a half-turn. Cover and microwave on HIGH (100%) for 2 minutes. Let stand, covered, for 3 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test. Sprinkle any remaining chile over fish, if desired. Makes 4 servings.

Per serving: 261 calories, 34 g protein, 5 g carbohydrates, 11 g total fat, 52 mg cholesterol, 474 mg sodium