Microwave Steamer Meals: Quick, Healthy, And Delicious Options

You can cook a variety of foods in a microwave steamer, including vegetables, rice, and fish. Steaming is a healthy cooking option as it helps retain the colour, texture, flavour, and nutritional content of the food. It is also a quick and convenient way to cook.

Steaming vegetables in the microwave

Step 1: Wash and Prep Your Vegetables

Firstly, give your chosen vegetables a thorough rinse under fresh water. You can do this by placing them in a colander and running them under the tap. For stubborn dirt, use your fingers to gently rub the exteriors as you rinse.

The next step is to trim and chop your veggies into bite-sized pieces. This ensures even cooking and quicker steaming. The exact way you prepare your vegetables will depend on the type of veggie you are using. For example, for broccoli and cauliflower, cut them into small florets or 1-inch pieces. For baby carrots and green beans, simply trim the ends but keep them whole.

Step 2: Place in a Microwave-Safe Dish and Add Water

Now, spread your veggies out in a microwave-safe bowl or dish. Avoid piling them on top of each other, and it is best to steam one type of vegetable at a time. Add 2-4 tablespoons of water, depending on the portion size. The water will create the steam that cooks your veggies, so larger portions will require more water.

Step 3: Cover and Microwave

Cover your bowl with either a loose-fitting lid or microwave-safe plastic wrap. If using plastic wrap, ensure it is labelled microwave-safe, and do not let it touch the food. You can also use microwave-safe plastic wrap, wax paper, parchment paper, or paper towels, but be sure to fold up one of the corners to allow the steam to escape.

Place the covered dish in the microwave and set the power to HIGH. The cooking time will depend on the type of vegetable and the strength of your microwave. As a general guide, sliced or baby carrots will take around 6-8 minutes, broccoli florets and spinach around 5 minutes, and green beans around 4-5 minutes.

Step 4: Check and Serve

After microwaving, carefully remove the hot container and place it on a heat-safe surface. Leave the lid or covering in place and let the veggies rest for a few minutes to finish steaming.

Finally, pierce the veggies with a fork to check if they are tender and ready to eat. If they are still crisp, pop them back into the microwave and steam in 30-second intervals until they are cooked to your liking.

And there you have it – delicious, healthy, and tender steamed vegetables cooked in minutes!

How to steam fish fillets

Steaming fish in the microwave is a quick and easy way to cook fish without drying it out. Here is a step-by-step guide on how to steam fish fillets in the microwave:

Step 1: Choose Your Fish

Select a whitefish fillet such as cod, haddock, hake, halibut, flounder, or sole, which are all good options for steaming. You can also experiment with oily fish like salmon. Look for fillets that are about 1 inch (2.5 cm) thick.

Step 2: Prepare the Fish

If your fillets are frozen, defrost them by placing them in the fridge for a few hours or immersing them in cold water for 30 minutes. Cut the fillets into large chunks or leave them whole, as desired.

Step 3: Season the Fish

Place the fish fillets in a single layer on a microwave-safe dish, making sure they are not touching or overlapping. Season the fish with your desired flavours. Some options include:

• Soy sauce, sesame oil, grated ginger, a splash of rice wine, and sesame seeds
• Freshly minced ginger and chopped scallions
• Grated lemon zest, lemon juice, green onions, garlic, salt, and pepper
• Ground cumin, crushed garlic, sweet onion, fresh cilantro, salt, and pepper

Step 4: Cover and Microwave

Cover the dish tightly with microwave-safe plastic wrap, ensuring the fish is not touching the plastic. Place the plate in the microwave and cook on high power for 3 minutes for a 1-inch thick fillet. Check the fillets and continue cooking in 20-second intervals until the fish is opaque and cooked through.

Step 5: Rest and Serve

Remove the fillets from the microwave and let them rest for 1 minute before serving. Be careful when removing the plastic wrap as it will be very hot. Pour any liquid on the plate into the sink, and your steamed fish fillets are ready to enjoy!

Tips for Steaming Fish in the Microwave:

• Use a shallow, wide bowl or dish to steam the fish, as there will be liquid involved.
• Microwaving steamed fish is a convenient and quick method, but it may not be as succulent as steaming over water.
• To prevent the fish from drying out, add a small amount of liquid such as water or rice wine to the dish before microwaving.
• Cover the dish loosely with microwave-safe plastic wrap, wax paper, or a microwaveable lid to trap the steam and heat.
• Cooking time will depend on the thickness of the fillet, so adjust accordingly and check regularly to avoid overcooking.

How long to steam vegetables

Steaming vegetables in the microwave is a great way to retain their nutrients, colour, texture, and flavour. It is also a healthy cooking option as you don't need to add any oil or fat.

Step 1: Prepare the vegetables

If you are using frozen vegetables, start by thawing them. Fresh vegetables should be washed under lukewarm water. Use a kitchen scrubbing brush if there is caked-on dirt. Cut the vegetables into serving-size pieces, no more than 2 inches (5 cm) long. If you are steaming multiple types of vegetables, try to cut them so they are roughly the same size.

Step 2: Place the vegetables in a microwave-safe dish and add water

Arrange the vegetables in a microwave-safe bowl or dish. Add a thin layer of water, just enough to cover the bottom of the bowl. You only need a small amount of water as the steam produced by the water will cook the vegetables. Cover the bowl with a loose-fitting lid or microwave-safe plastic wrap, leaving one corner uncovered to allow the steam to escape.

Step 3: Microwave the vegetables

Place the covered bowl of vegetables in the microwave and set the power to high. The amount of time needed to steam the vegetables will depend on the type of vegetable, the amount you are cooking, and the thickness of the pieces. As a general guide:

• Firmer vegetables like turnips or potatoes will take longer, around 6-8 minutes.
• Softer, moister vegetables like broccoli will take less time, around 4 minutes.
• Leafy greens like spinach will take the least amount of time, around 3 minutes.

Check the vegetables after the recommended time. If they are still firm, turn them over with a fork and microwave for another few minutes. Repeat this process until the vegetables are tender.

Tips:

• Steaming times will vary depending on the power of your microwave.
• Be careful when removing the lid or plastic wrap from the bowl as the steam will be very hot.
• Season the vegetables with salt and pepper, herbs, or spices of your choice before serving.

Now you know how to steam vegetables in the microwave, you can enjoy perfectly cooked, nutritious veggies in just a few minutes!

Preparing the vegetables

Next, you'll want to cut your vegetables into serving sizes. Chop your veggies into bite-sized pieces, no more than 2 inches (5 cm) long. Try to cut them so they are roughly the same size, especially if you are steaming multiple types of vegetables together.

Once your veggies are washed and chopped, place them into a microwave-safe bowl or dish. Spread them out into a single layer at the bottom of the bowl. If you have more vegetables than can fit in a single layer, you will need to steam them in separate batches.

Finally, add a small amount of water to the bowl. Pour in just enough water to cover the bottom of the bowl, or so that the vegetable pieces are about 1/8th submerged. Thicker veggies like carrots will need a more substantial layer of water, while thin, leafy veggies like spinach will barely need any water.

Placing veggies in a bowl for steaming

To steam vegetables in the microwave, you'll need to place them in a large bowl with a thin layer of water. Here are some detailed, direct, and instructive steps to help you get started:

• Wash your veggies: Give your vegetables a good rinse under lukewarm water to remove any dirt or debris. If you're using fresh veggies from the farmer's market, you may need to use a kitchen scrubbing brush to remove caked-on dirt. Frozen vegetables, on the other hand, are usually cleaned and cut before packaging, so they won't need to be washed.
• Cut the vegetables into serving sizes: Use a sharp kitchen knife to chop your veggies into bite-sized pieces, ideally no more than 2 inches (5 cm) long. This will ensure even cooking and quicker steaming. If you're steaming multiple types of vegetables, try to cut them into similar-sized pieces.
• Put the veggies into a large, microwave-safe bowl: Arrange the vegetables in a single layer at the bottom of the bowl. If you're using a glass baking pan, that works too! Make sure your container is microwave-safe—avoid thin plastic containers. If you have more veggies than can fit in a single layer, plan to steam them in batches.
• Add a thin layer of water: Pour in just enough water to cover the bottom of the bowl or dish. The amount of water needed will depend on the type of vegetable. For thin, leafy veggies like spinach, a teaspoon or two should suffice, while thicker veggies like carrots will need a bit more.
• Cover the bowl: You can use microwave-safe plastic wrap, leaving one corner open for ventilation. Alternatively, you could use a large porcelain, stoneware, or ceramic plate to cover the bowl.

Frequently asked questions