Videojug

How To Make Swordfish And Vegetables With The Microwave Gourmet

Print Info
  • Videojug
  • Videojug
  • 2:48
  • Yes
  • 360p
  • 640x360
  • Flash
  • h.264
  • 900kbps

How To Make Swordfish And Vegetables With The Microwave Gourmet
44 user ratings
This swordfish steak is the ultimate in healthy and delicious eating-- and thanks to Barbara Kafka, aka The Microwave Gourmet, it's supremely quick and easy to make. Enlarge This swordfish steak is the ultimate in healthy and delicious eating-- and thanks to Barbara Kafka, aka The Microwave Gourmet, it's supremely quick and easy to make.

Step : You Will Need:

  • 2 medium swordfish steaks, 3/4 (2 cm) inch thick
  • 340 g slow-cooking vegetables, carrots, peeled and sliced, cauliflower, chopped summer squash, cherry tomatoes
  • 1 medium chopped red pepper
  • 5 medium chopped scallions
  • ½ medium chopped yellow pepper
  • salt, papper and lemon if desired
  • 9 inch (23 cm) microwaveable square dish or pie plate
  • Microwave-safe plastic wrap

Step 1: Prepare The Vegetables

Chop and measure vegetables. The slow cooking vegetables should weigh approximately 12 oz (340 g) combined.

Step 2: Arrange The Fish And Vegetables

Put the swordfish steaks in a 9 inch (23 cm) microwaveable square dish or pie plate. Arrange the slow cooking vegetables around them toward the outside of the dish. Pile the peppers and scallions on top of the fish, with the whites of the scallions toward the outside.

Step 3: Cover And Cook

Cover the dish completely with microwaveable plastic wrap. A tight seal is necessary to for the fish to cook evenly and retain moisture. Make sure the food is not touching the wrap. Cook in microwave for eight minutes. When done, prick plastic wrap to let steam escape (careful!) Serve fish side-by-side with vegetables, spooning some of the liquid onto the fish. Season with salt, pepper or lemon if desired.
1,975 views
Tips & Comments
  1. Anonymous

    looks so good! I am going to try it!

  2. Anonymous

    she is mental. i love it! never thought about putting it in a microwave before. but the fish monger agreed it is one of the best ways to cook it.

  3. Anonymous

    Recipe made sumptuous and really easy to follow by Ms. Kafka . Your presentation is clear and helpful. Most importantly, I loved the the way it tasted. Esti Marpet