Orange Roughy with Basil & Peppers

This is a clever no-fat microwave method that treats delicate orange roughy fillets right. Partially cooking the red bell peppers and onions first creates a bed of aromatic vegetables that releases moisture as the fish steams above it, infusing each fillet with basil-scented vegetable broth.

The double basil trick is worth copying. Dried basil goes in with the vegetables where it rehydrates and releases its oils into the steam, while fresh basil sprinkled over the fish at the end keeps its bright herbal color and raw punch.

Arranging thick fillet portions toward the outside of the dish is a must in microwave cooking. Edges get more energy than the center in a microwave, so positioning the thickest part toward the rim cooks everything evenly.

Let the fish rest covered for a full 3 minutes after cooking. This carry-over finish cooks the center without drying out the edges, and the lemon squeezed over at the table brightens everything.

Chef Tips

• Orange roughy is overfished, so substitute sustainable tilapia, cod, or haddock with equal results.
• Vent the plastic wrap with a bent corner, not a stab, to prevent pressure buildup.
• Rotate the dish halfway through cooking for even heat, microwaves have hot spots.
• Use fresh basil when possible, the finishing sprinkle is what the dish tastes like.

Variations

• Add thin slices of zucchini or yellow squash to the vegetable bed for more texture.
• Swap basil for dill and add capers for a Mediterranean lean.
• Drizzle with a spoon of olive oil and crushed garlic before serving for more richness.