Steaming Simplified: Microwave Cooking With Steamers

Microwave steamers are a great way to cook food quickly while retaining nutritional content, vitamins, and minerals. They are also a healthy alternative to traditional cooking methods as they do not require oil. You can steam a variety of foods in a microwave, including meat, fish, rice, pasta, vegetables, and even desserts. To use a microwave steamer, you will need a suitable container, such as a microwave-safe bowl with a lid or vented plastic wrap. Simply add water to the bottom of the container, place your food inside, and microwave for the appropriate amount of time, which will vary depending on the type of food you are cooking.

Choosing the right container

When choosing the right container for microwave steaming, there are a few things to keep in mind. Firstly, it is important to use a microwave-safe container. Glass, ceramic, and some plastic containers are generally safe to use in the microwave. Avoid using flimsy plastic containers, such as margarine tubs, takeaway containers, plastic bags, or aluminium foil, as these are not suitable for microwave use.

If your microwave comes with a steaming accessory, you can use that. This usually consists of a bowl with a lid and a steaming basket. Simply add water to the bottom and you're ready to start cooking. If you don't have a steaming accessory, you can purchase a microwave steamer, which is a similar setup.

Alternatively, you can use a microwave-safe bowl and cover it with plastic wrap. Make sure the plastic wrap is labelled as microwave-safe, and don't let it touch the food while it's steaming. Leave one corner of the plastic wrap open to allow steam to escape.

For steaming rice, it is recommended to use a large container and cover it with a clean dish towel or paper towel instead of plastic wrap. This helps to absorb excess steam and prevent the rice from becoming soggy.

Preparing vegetables

The first step to steaming vegetables in the microwave is to prepare the vegetables. If you are using frozen vegetables, you will need to thaw them. Place the box or bag on the counter and let it sit for a few hours. If you are in a hurry, you can place the frozen vegetables in a bowl of warm water for about 30 minutes. Fresh vegetables do not need to be thawed and can be washed right away.

Hold the individual vegetables under running water to rinse them. If the vegetables are very fresh, there may be dirt caked on the stalks or stems. Use a kitchen scrubbing brush if necessary to remove the dirt. Frozen, packaged vegetables do not need to be washed as they are cleaned and cut before packaging.

After washing, cut the vegetables into serving sizes. Using a sharp kitchen knife and a cutting board, chop the veggies into pieces no more than 2 inches (5 cm) long. Cutting the vegetables into smaller pieces will allow them to steam more quickly and be ready to eat or be added to a stir fry. If you are steaming multiple types of vegetables, try to cut them so they are roughly the same size.

Preparing rice

Step 1: Rinse the Rice

Place the rice into a fine-mesh strainer and rinse it with cool running water. Gently stir the rice with your hand until the water runs clear. If you want to save dishes, you can also rinse the rice in the dish you will be microwaving it in. Repeat this process 2-3 times. You can use any type of rice, such as basmati, jasmine, or sushi rice.

Step 2: Combine the Rice and Water

Transfer the rinsed rice back to the microwave-safe dish and add water. The general ratio is 1.5 cups of water for every cup of rice. However, this may vary depending on the type of rice you are using. For example, use 3 cups of water for long-grain brown rice and 1.5 cups of water for quinoa. You can also add a pinch of salt, butter, or oil for extra flavor.

Step 3: Secure the Lids

Most microwave rice steamers come with an inner and outer lid. Place the inner lid into the recess and then put the outer lid on top. If your cooker has locks, latch the handles in place.

Step 4: Set the Microwave

Set your microwave to 70% power if it is 1000 watts or more. This will prevent the water from evaporating too quickly, ensuring that the rice does not become crunchy.

Step 5: Cook the Rice

Place the rice into the microwave and set the timer. The cooking time will depend on the type of rice you are using:

• Long-grain brown rice and wild rice mixes: 30 minutes
• Quinoa: 13 minutes
• Polenta and couscous: 4 minutes
• White rice: 10 minutes on high heat, then 15 minutes on low heat

Step 6: Rest and Fluff the Rice

Once the microwave is done, carefully remove the rice cooker and let it stand for about five minutes. Then, remove the lids and fluff the rice with a fork to let out excess moisture.

Cooking fish

Selecting the Fish:

Choose a fresh, high-quality fish for the best results. Look for fish with a slight sheen on the flesh and skin, and plump, vivid eyeballs. Common types of fish suitable for steaming include trout, salmon, sole, tilapia, cod, haddock, hake, halibut, flounder, and red snapper. You can use a whole fish, fish steak, or fillets.

Preparing the Fish:

If you are using a whole fish or a large skin-on portion, cut 2-3 shallow slits on each side to allow even cooking. Rub the fish with fine sea salt or table salt, both inside the slits and all over. Then, rinse the fish and pat it dry. This process helps to refresh the fish and enhance its flavour.

Assembling the Dish:

Use a shallow, wide bowl or a microwave-safe dish/plate that is large enough to fit the fish. Place scallion whites or green onion pieces at the bottom of the bowl and put the fish on top. If you have made slits in the fish, you can stuff them with scallion whites or green onion pieces. You can also add other ingredients like sliced shiitake mushrooms for extra flavour.

Adding Liquid and Covering:

Add a small amount of water to the bowl. This helps to create steam and prevent the fish from drying out. Loosely cover the bowl with plastic wrap, wax paper, or a microwave-safe lid. Make sure the plastic wrap doesn't directly touch the food. If using plastic wrap, create a small fold in one of the corners to allow steam to escape.

Cooking the Fish:

Place the covered bowl in the microwave and cook on high power. The cooking time will depend on the thickness of your fish. For a 1-inch thick fillet, cook for 4-5 minutes. For a whole fish, cooking times may vary, so check your fish after 5 minutes and adjust as needed. The fish is done when it flakes easily with a fork.

Serving:

After cooking, remove the fish from the microwave and let it rest for a minute. Carefully remove the cover, being cautious of the hot steam. Serve the fish with your choice of sides, such as steamed rice, couscous, or a green salad.

Tips:

• You can experiment with different seasonings and toppings to add flavour to your steamed fish. Some options include soy sauce, sesame oil, grated ginger, scallions, garlic, lemon juice, cilantro, and cumin.
• For a crispy garnish, fry some ginger in oil and pour the hot oil with the crispy ginger over the cooked fish.
• If you are serving rice, start cooking it before preparing the fish to ensure your meal is ready on time.
• Always exercise caution when handling hot containers and steam to avoid burns.

Health benefits

Using a microwave steam cooker has several health benefits.

Firstly, it is a fat-free cooking method, as it does not require the use of oil. This makes it a healthier alternative to other cooking methods, especially for those looking to reduce their fat intake. The use of steam also helps to remove excess fat and salt from food, further contributing to a healthier meal.

Secondly, microwave steam cooking is an excellent way to preserve the nutritional content of food. The short cooking time helps to retain vitamins and minerals that may otherwise be lost when using other cooking methods. For example, steamed broccoli retains more glucosinolate, a compound that may have cancer-fighting properties, compared to boiled or fried broccoli. Microwave steam cooking also helps to maintain food properties, including vitamins C and B, and mineral salts. Additionally, it retains antioxidants such as flavonoids, anthocyanins, and glucosinolates, ensuring that your meals are packed with nutrients.

Thirdly, steam cooking is a gentle method that preserves the natural colours, flavours, and textures of food. This not only makes your meals more delicious but also ensures that delicate foods, such as vegetables and fish, are not ruined by extreme heat.

Finally, the convenience of microwave steam cooking cannot be overstated. It is up to four times faster than traditional cooking methods, allowing you to prepare healthy meals with minimal effort and in a shorter time. This is especially beneficial for those with busy schedules or limited kitchen space.

Overall, using a microwave steam cooker is a convenient and healthy way to prepare your meals, retaining nutrients, flavours, and textures while reducing the need for added fats.

Frequently asked questions