Healthy Microwave Cooking: Spicy Salmon

Photo Courtesy of: the Savory Sweet Life blog

You know, I think fish gets a bad wrap. It’s not a main entree for most Americans; chicken, beef and pork pretty much take over in that area. Occasionally, a parent might make “popcorn shrimp” or “fish sticks” to slowly introduce their kids to new foods, but that seems to be the only daring adventure into “the deep” that many kids under 10 experience. Not a fabulously exciting adventure if you ask me….

I remember getting Van de Kamp’s fish sticks for dinner in my youth. Luckily, that was only on a rare occasion (when life was hectic and they somehow worked their way from the back of the freezer up to the front). When we had fish as a main meal, we had fish steaks; tenderly marinated in all sorts of different flavors and (if we were lucky) Dad would grill them to perfection out on the deck. I tried shark, tuna, salmon, white fish, mahi mahi, swordfish, shrimp, lobster, clams, mussels, tiger prawns, scallops, calamari, etc before I graduated from high school. Needless to say, my taste buds have acquired quite a love for creatures from the deep!  I was lucky (thanks Mom and Dad!).

But other than just being able to provide a new and refreshing taste to your mouth (when done right), seafood (salmon, especially) is actually quite healthy for you. Here’s an article I found on the benefits of eating fish and the differences between wild-caught fish and farmed fish. Did you know that fish are “farmed”? I’m sure that you did. But did you also know that the same issues that arise with conventionally farmed animals (like higher fat content, more chemicals, etc) are present in the fish farming industry? Check out the article to learn more.

I support the nom-nomming of wild-caught fish! AND… I support quick and tasty methods of preparing them. I haven’t actually given you ANY “microwave” recipes, so here’s the first one! It’s quick, it’s healthy, and it’s full of flavor and omega-3’s to keep you sharp in the brain and looking good on the epidermis. I found this recipe over at the Sweet Savory Life blog and I knew I just had to share. It’s both gluten-free and low-carb.

Spicy Salmon (Modified from the Sweet Savory Life Blog)
Servings: 1
PointsPlus Per Serving: 7 (using a 5 oz fillet)


  • 1 single portion salmon fillet, 5 PP (or 1 PP per ounce)
  • salt and pepper
  • 1.5 tablespoons light mayonnaise, 1 PP
  • 1 or 2 tablespoons Sriracha sauce (depends on how spicy you want it)
  • 2 or 3 fresh cut lemon slices
  • 1 tbsp fresh parsley (or 1 tsp dried)

1. Rinse salmon fillet with cold water and pat dry. Place the salmon skin side down in a microwave save container (a smaller glass dish will work best). Season the salmon with a bit of salt and pepper. Set aside.

2. In a small bowl, combine mayonnaise and Sriracha sauce. Generously spread the mayonnaise mixture on top of the fillet. Sprinkle parsley on and then top with a couple round slices of lemon.

3. Cover the dish tightly with microwave safe plastic wrap. Microwave the fish for 3 1/2 minutes. Check the center of the fillet for done-ness with a fork. If there is any uncooked fish, microwave for another 30-45 seconds. Garnish with additional parsley and lemon wedges.

See!?! SO SIMPLE!! And the best part? You can flavor it however you’d like. Try using a teriyaki glaze instead. Just poke a few holes in the fish to let the sauce soak in. Or maybe you don’t want the spice; just the mayo and a tbsp of orange juice mixed together and then topped off with some toasted sliced almonds would do the trick. Try anything you want! And when you find something tasty, post a comment and let the rest of us know!


I made this for lunch the next day and it was AWESOME!  I didn’t have fresh lemon, so i just mixed some lemon juice into the mayo mixture and then sprinkled dried parsley over top and put it all over a bed of spring mix.  I scarfed it down like I’d never eaten food before!  Never have I made such a gourmet meal in 5 minutes.  Dude.

3 responses

  1. Can you recommend a microwave safe plastic wrap? I think what I have right now is a roll of regular Target brand, and some of that newfangled Press n’ Seal stuff. Would either of those work?

    • Regular target brand plastic wrap will work just fine. Don’t waste the press and seal. Also, glass or ceramic dishes work the best since the plastic wrap stays on better. It’s seriously one of the better salmon dishes I’ve had; definitely the fastest, so I hope you like it!

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