Place your frozen fish on a microwave safe plate or bowl
Cover with a vented lid
Select the Defrost setting, or change your power level to 30% if your microwave doesn’t have a dedicated defrost function
Cook frozen fish for 2 minutes on the defrost or reduced power setting, flipping halfway through
Check fish, adding additional time in 10-30 second increments as needed
Fish is defrosted when it is bendable, but still feels cold to the touch
Notes
This method works with any type of fish, and regardless of whether it has skin on or not
It took me about 2 ¼ minutes in a 1000W microwave on the defrost setting here. However, different wattage microwaves and thickness of fish may vary times
If you are defrosting more than one piece of fish, add about 1-1 ½ minutes for the additional piece
Cut larger pieces of fish into smaller chunks if possible to promote even heating
Make sure to flip fish over midway through cooking for even heating
Use a lipped plate or bowl, as water will accumulate as ice in fish melts
If edges of fish begin to cook, you have over-cooked for a defrost
Nutrition values will vary based on type of fish and actual weight, so please consider this a rough estimate only
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