If you told me a few years ago that one of my favorite ways to cook salmon would involve a microwave, I probably wouldn’t believe you. Most people imagine microwaved fish as dry, rubbery, or somehow “wrong.”
But after testing this method many times, I honestly think the microwave is one of the easiest ways to make incredibly soft, juicy salmon at home.
Instead of slowly heating the outside first like an oven or air fryer, microwaves excite the water molecules inside the salmon directly. This cooks the fish surprisingly evenly and quickly before too much moisture can escape. The result is a buttery, tender texture that almost feels steamed.
The best part is that this recipe only takes about 3 minutes to cook.
No preheating.
No oil splattering everywhere.
No washing multiple pans.
Just season the salmon, let it sit for a few minutes, and microwave it.
I especially love serving this salmon with hot white rice, avocado, cucumber, nori sheets, and a drizzle of sriracha sauce. It becomes the easiest lazy meal ever while still feeling healthy and satisfying.
Why You’ll Love This Recipe
- Extremely fast and beginner friendly
- Soft, juicy, buttery salmon texture
- Minimal cleanup
- No oven or stovetop needed
- High protein and naturally low carb
- Great for rice bowls and meal prep
Ingredients
- 1 lb skinless salmon fillet
- 1/2 tsp salt, divided
- 1/4 tsp freshly ground black pepper, divided
Optional for Serving
- White rice
- Avocado
- Nori sheets
- Cucumber
- Sriracha sauce
Instructions
1. Season the Salmon
– Pat the salmon dry with paper towels. Place the salmon into a microwave-safe container.
– Sprinkle 1/4 tsp salt on one side of the salmon and grind black pepper over the top. Flip the salmon over and repeat with the remaining salt and black pepper.
– Let the salmon marinate for 10 minutes.
2. Prepare for Microwaving
– Ideally, use a container with a vented lid. If you do not have one, loosely cover the top with a large plate.
– I also recommend placing another large plate underneath the container because some liquid may drip out during cooking.
3. Microwave
– Microwave on 100% power for 3 minutes in a 1050W microwave. Microwave wattage can vary depending on the model:
- 700–800W: about 4–5 minutes
- 900–1000W: about 3–4 minutes
- 1100–1200W: about 2.5–3 minutes
The salmon should flake easily with a fork when fully cooked.
4. Serve
– Carefully remove the container and let the salmon rest for about 1 minute before opening the lid.
– Serve immediately with white rice, avocado, cucumber, nori sheets, and sriracha sauce if desired.
Tips for the Best Microwave Salmon
Cover the Salmon While Cooking
Covering the container traps steam inside and helps the salmon stay moist and tender instead of drying out.
Don’t Overcook It
Because microwaves continue heating food briefly even after stopping, the salmon will continue cooking slightly from residual heat. If your fillet is thinner, check it a little earlier.
Different Salmon Types May Cook Slightly Differently
Atlantic salmon is fattier and usually stays softer and more buttery. Leaner salmon varieties like sockeye may cook slightly faster and can dry out more easily if overcooked.
Calories
If divided into 2 servings, each serving contains approximately:
- 290–320 calories
- 34–36g protein
- 16–18g fat
- 0g carbs
(Does not include rice or optional toppings.)
Frequently Asked Questions
Does microwaving salmon make it smell bad?
Covering the salmon while cooking helps reduce smell significantly. Since the cooking time is very short, it’s usually much milder than pan frying fish.
Is microwaved salmon actually good?
Honestly… yes. Surprisingly good. The texture is closer to gently steamed salmon rather than baked salmon.
Can I use frozen salmon?
Yes, but thawing it first will give you a much more even texture and better results. Also, fresh salmon tastes much better than frozen salmon when microwaved.
Can I meal prep this?
Absolutely. This salmon works great for rice bowls, wraps, salads, or onigiri fillings the next day. You can even marinate the raw salmon overnight in the fridge ahead of time. When you’re ready to eat, simply microwave it for 3 minutes and serve.
How long can I marinate the salmon in the fridge?
For this recipe, I’d recommend marinating the salmon in the fridge for:
- Minimum: 10 minutes
- Ideal: 30 minutes to overnight
- Maximum: about 24 hours
Since this marinade is just salt and black pepper, it’s pretty gentle and won’t “cook” the fish like acidic marinades containing lemon juice or vinegar. Overnight marinating is completely fine and actually very convenient for meal prep.
I probably wouldn’t go much beyond 24 hours though, because the salt can slowly change the texture and make the salmon a little firmer or cured-like.
My other easy recipes you will also like:
Microwave Salmon (Ultra Easy 3 Minute Recipe)
Equipment
- Microwave-safe container (ideally with lid; If not, you can use a large plate as lid.)
- Microwave
Ingredients
- 1 lb skinless salmon fillet
- ½ tsp salt (¼ tsp on each side)
- ¼ black pepper (⅛ tsp on each side)
Instructions
- Pat the salmon dry with paper towels. Place the salmon into a microwave-safe container.
- Sprinkle 1/4 tsp salt on one side of the salmon and grind black pepper over it. Flip the salmon over and repeat with another 1/4 tsp salt and more black pepper.
- Let the salmon marinate for 10 minutes.
- Cover the container with a vented lid. (If you don’t have one, loosely cover the top with a large plate. Place another large plate underneath the container to catch any liquid that may drip during microwaving.)
- Microwave on 100% power in a 1050W microwave for 3 minutes. (If your microwave is lower wattage, you may need a little longer. If it’s higher wattage, reduce the time slightly and check early to avoid overcooking. 700–800W: about 5–4 minutes; 900–1000W: about 4–3 minutes; 1100–1200W: about 3-2.5 minutes.)
- Carefully remove the container and let the salmon rest for about 1 minute before opening the lid or plate.
- Serve immediately. Optionally enjoy it with white rice, avocado, nori sheets, cucumber, and sriracha sauce.
