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– 34 –
Fish and Shellfi sh
Directions for Cooking Fish and Shellfi sh by Micro Power
Clean fi sh before starting the recipe. Arrange fi sh
in a single layer, do not overlap edges. Prawns and
scallops should be placed in a single layer.
Cover dish with plastic wrap. Cook on the power level
and for the minimum time recommended in the chart
below. Halfway through cooking rearrange or stir
prawns or scallops.
Cooking Fish and Shellfi sh by Micro Power
FISH OR SHELLFISH AMOUNT POWER
APPROX. COOKING TIME
(in minutes)
Fish Fillets 500
g
600 W 6 to 8
Scallops (sea) 500
g
600 W 6 to 8
Green Prawns medium size
(shelled and cleaned)
500
g
600 W 6 to 8
Whole Fish
(stuffed or unstuffed)
500
g
to 900
g
600 W 8 to 10
L
EMON
P
EPPER
F
ISH
Serves: 2
Ingredients:
300
g
fi sh fi llets
1
⁄
4
cup lemon juice
1 teaspoon black pepper
Method:
1. Place fi sh fi llets, lemon juice and black pepper in a
2-litre casserole dish.
2. Cover with plastic wrap and cook on 600 W for 4 to
6 minutes.
3. Let stand for 3 minutes before serving.
S
WEET
S
CALLOP
S
TIR
F
RY
Serves: 2 to 4
Ingredients:
1 tablespoon oil
1 onion, quartered
1
⁄
2
teaspoon crushed garlic
1
⁄
2
red capsicum sliced
2 sticks celery sliced
2 tablespoons sliced water chestnuts
100
g
snow peas
1 tablespoon honey
1 tablespoon sweet chilli sauce
1 tablespoon chopped coriander
500
g
scallops
Method:
1. Place oil, onion and garlic into a 2-litre dish. Cook
on 1000 W for 1-2 minutes.
2. Add remaining ingredients and cook on 1000 W for
5-7 minutes, stir halfway through cooking.
3. Serve immediately.
G
ARLIC &
C
HILLI
P
RAWNS
Serves: 4
Ingredients:
1
kg
medium uncooked king prawns
1 small red onion, thinly sliced
40
g
butter
3 garlic cloves, crushed
2 fresh bird’s eye chillies,
deseeded & fi nely chopped
1
⁄
2
small red capsicum, fi nely sliced
100
g
snow peas, trimmed
1 tablespoon lemon juice
80 ml thickened cream
1
⁄
4
cup coriander leaves, chopped
Cooked jasmine rice, to serve
Method:
Peel and de-vein prawns leaving tails in tact, set
aside. Place onion, butter, garlic and chilli into a 3Litre
microwave safe dish. Cook on 1000 W for 2 to 3
minutes, stir halfway through cooking. Add prawns and
mix to combine. Cook on 800 W for 3 minutes. Stir in
capsicum and snow peas, cover and cook on
800 W for a further 3 minutes. Stir through lemon
juice, cream and coriander, season and cook on 1000
W for 1 minute. Serve immediately with cooked rice.
F0003BW40QP_OI_08_170630.indd 34 2017/6/30 13:28:28
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