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Microwave Poached Halibut Bowl

A light, healthy, and incredibly easy meal — ready in minutes.
Print Recipe
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Course Main Course
Calories 380 kcal

Equipment

  • 1 Microwave-safe dish (for poaching halibut)
  • 1 Microwave-safe bowl (for spinach and peas)
  • 1 Microwave
  • 1 Measuring cups
  • 1 Fork (to check fish doneness)
  • 1 Spoon (for pesto and serving)
  • 1 Small strainer (to drain vegetables)
  • 1 Knife and cutting board (if adding lemon or extras)

Ingredients
  

  • 1 halibut filet 6–10 oz
  • 1 cup water enough to submerge fish
  • Pinch of salt
  • 1 cup cooked white rice
  • 1 cup fresh or frozen spinach
  • ½ cup peas fresh or frozen
  • 2 tbsp pesto (store-bought or homemade)

Instructions
 

  • Poach the Halibut (Microwave Method)
    Place halibut filet in a microwave-safe dish.
    Add enough water to fully submerge the fish.
    Sprinkle a pinch of salt into the water.
    Cover loosely with a microwave-safe lid or plate.
    Microwave on high for 4–5 minutes, depending on thickness:
    Thin filet: 4 minutes
    Thick filet: 5 minutes
    Fish is done when it flakes easily with a fork.
  • Cook Spinach and Peas
    Place spinach and peas in a microwave-safe bowl.
    Add 1–2 tablespoons water.
    Microwave 2–3 minutes until tender.
    Drain and lightly salt if desired.
  • Assemble the Bowl
    Place white rice in a bowl or plate.
    Add spinach and peas over the rice.
    Carefully place poached halibut on top.
    Spoon pesto sauce over the fish.
    Optional: drizzle a little poaching liquid over rice for extra moisture.
  • Optional Extras (Still Easy)
    Squeeze of lemon
    Drizzle olive oil
    Small pat of butter
    Pinch chili flakes

Notes

Why This Meal is Great
• Super easy
• Healthy and light
• Minimal cleanup
• Ready in minutes
• Fresh pesto adds big flavor
Simple, fast, and delicious.

Nutrition

Serving: 1filletCalories: 380kcalCarbohydrates: 57gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gCholesterol: 2mgSodium: 298mgPotassium: 232mgFiber: 5gSugar: 5gVitamin A: 1159IUVitamin C: 29mgCalcium: 89mgIron: 2mg
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