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Microwave-Steamed Cod with Mushrooms
Serves 2 · About 15 min
Cod steamed in the microwave together with shimeji and enoki mushrooms. No stove, no frying pan, no pot. The cod is salted and patted dry first, so it doesn’t taste fishy. Eat it with a ponzu and sesame oil sauce.
① Cut the mushrooms and leek→② Salt the cod and pat it dry→③ Steam in the microwave→④ Add the sauce
What to buy
Fish
Vegetables
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🥗 What makes this diet dish work
Low-calorie fish dishes are often bland or dry. This microwave-steamed cod is made to taste good with just a little oil.
- Cod is a lean white fish: low in calories and high in protein
- Mushrooms add volume: about 200 g of shimeji and enoki. They’re low in calories and let out tasty juices when steamed. Those juices mix with the sauce, so it doesn’t taste bland
- Not dry: after microwaving, leave it covered for 1 min so the leftover heat finishes cooking it. Don’t overheat
- Only 1 tsp sesame oil: mixed into the sauce for aroma
- The numbers: about 145 kcal and about 21 g protein per serving. That’s about 100 kcal less than this site’s Cod with Sweet and Sour Sauce (about 244 kcal)
How to make it
1
Cut the mushrooms and leek
- Cut the vegetables first, before you touch the raw fish
- Cut off the hard base of the shimeji and break it into small clusters
- Cut off the base of the enoki, cut in half crosswise and pull apart
- Slice the leek thinly on the diagonal
How to tell it's doneThe shimeji and enoki are all pulled apart.
2
Salt the cod and pat it dry
- Sprinkle 1/4 tsp salt on both sides of the 2 cod fillets and leave for 5 min
- Press with paper towels to soak up the liquid that comes out
How to tell it's doneNo liquid is left on the surface of the cod.
Be carefulWash your hands with soap after touching raw fish.
3
Steam in the microwave
- Spread the shimeji, enoki and leek in a deep microwave-safe dish and put the cod on top
- Sprinkle with 1 Tbsp sake, cover loosely with plastic wrap and microwave at 600 W for 5 min (6 min at 500 W)
- Take it out and leave it covered for 1 min
How to tell it's doneThe cod is white, and it flakes apart when you push chopsticks into the thickest part. No see-through spots inside.
Be carefulIf any part is still see-through, cover again and heat 30 sec at a time.
Be carefulThe steam under the wrap is hot. Keep your face back and peel it off from the far side.
4
Add the sauce
- Mix 2 Tbsp ponzu and 1 tsp sesame oil
- Pour it over the cod and mushrooms, and eat with the juices in the dish
ReadyThe mushrooms have let out tasty juices, and the cod is plump and moist.
📚 Learn more about this dish
🥬 Ingredient guide
🔪 Cutting & cooking tips
If it didn't work out
It tastes fishyThe fish wasn’t patted dry enough in step 2. Press firmly to soak up all the liquid the salt draws out.
It’s see-through insideIt wasn’t heated enough in step 3. Check your microwave’s wattage and add 30 sec at a time, covered.
The fish is tough or dryIt was overcooked. Check every 30 sec and stop as soon as it flakes apart.
It’s blandAdd more ponzu in step 4, 1 tsp at a time.
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