White Fish

White Fish

Mild in taste (though certainly not lacking in flavor), all types of white fish cook beautifully in the microwave. Whether you’re using cod, halibut, flounder, or sole, microwave fillets until flaky and fork-tender for a simple meal.

All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well.

Select your microwave wattage in the dropdown. The cook times in this recipe will automatically change accordingly.

To find your microwave’s wattage, look at the front panel, the side of the door, in the back, in the user manual, or Google the model number. If both an input and output wattage are listed, use the output.

Wattage translates to how powerful the microwave is. The higher the wattage, the faster your food will cook. The lower the wattage, the longer the cook time. 

When in doubt, start with less time — you can always add more.


Cook Times

(4-6oz, 110-170g fillets)

One 4-6oz piece 3-5 mins
Two 4-6 oz pieces 5-7 mins
Three 4-6 oz pieces 6-7 mins


  1. Season fish with salt and pepper to taste. Place in one layer in an Anyday Shallow Dish and cover with the lid (knob lifted). 
  2. Cook in the microwave for the time listed in the table, or until fish is cooked to your liking.

Cooking Tips

  • For the most even cooking, flip halfway through the cook time.
  • For frozen fish, add 1 teaspoon liquid (e.g. water, chicken stock, soy sauce) per fillet to quickly boost the steam. You may need to add a bit more cook time.
  • We recommend using an Anyday Shallow Dish for cooking proteins. If using an Anyday Deep Dish, you may need to add more cooking time.