We kid you not: the microwave is your answer to perfectly cooked fish in a flash. When you’re facing a dinnertime crunch at the end of a long day, this 15-minute meal ventures into the lifesaver category. The same recipe can be made with other fish such as salmon, rainbow trout, haddock, or catfish.
Bundling up tilapia and vegetables in parchment packets and heating it all in the microwave traps steam to add moisture and guarantees you’ll be serving restaurant-worthy tender fish.
Most modern microwaves pump out at least 1,000 watts—cook times for most recipes are based on this power output. Look on the back of your microwave or inside the oven door to determine the power of the machine. If you have a lower-wattage microwave, you may need to increase cooking times.
Fold 4 - 14 x 18 in (36 x 46 cm) sheets of parchment paper in half. Open up sheets and place equal amounts of shallots, bell peppers, tomatoes, and lemon slices on one side of each sheet. Place tilapia fillets on top of vegetables.
In small bowl, whisk together oil, mustard, thyme, lemon zest, salt, and black pepper. Spread mustard mixture on fish. Fold empty half of each parchment sheet over tilapia and vegetables and crimp them shut.
Microwave each parchment packet on high power for 4 minutes. Open a corner of a packet to check that tilapia flesh is cooked through. If not, microwave in 30-second intervals until cooked. Let parchment packets rest, sealed, for 5 minutes.
Carefully open packets and sprinkle with parsley.
This recipe is part of the Easy Does It collection.
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.