Fish like salmon, trout and tilapia can taste great when zapped quickly in the microwave. Seriously. It’s also a fast way to flood your body with a boatload of heart friendly omega-3 fatty acids, and there’s no easier way to prepare polenta than in the microwave for a source of quality carbohydrates. Round out this meal with some tender asparagus for a shot of must-have vitamins and minerals.


  • ½ cup finely ground cornmeal
  • 2 tsp extra virgin oive oil
  • 1 garlic clove, minced
  • 1 tsp fresh thyme
  • ¾ tsp salt
  • 1 ¾ cups water
  • ½ cup finely chopped sun-dried tomatoes
  • ⅓ cup grated parmesan cheese
  • 1 lb salmon fillet, cut into 2 equal-size pieces
  • ¼ tsp black pepper
  • 1 tsp lemon zest
  • 1 lb asparagus, tough ends trimmed and cut into 2-inch pieces
  • Juice of 1/2 lemon


  1. Place cornmeal, olive oil, garlic, thyme,1/4 teaspoon salt, and 1 3/4 cups water in a large microwave-safe bowl. Microwave 2½ minutes. Stir mixture and heat for another 2 1/2 minutes or till polenta has thickened and most of the water absorbed. (The polenta will thicken further upon resting.) Stir in sun-dried tomatoes and cheese. Cover and let sit.
  2. Place salmon, skin-side down, in a microwave-safe baking dish. Season with 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1 teaspoon lemon zest. Cover dish with wax paper, leaving one side slightly open to vent. Microwave on high for 3 minutes. Check if fish is cooked through. If not, microwave in 25-second intervals till flesh flakes easily.
  3. Place asparagus in a microwave-safe bowl with 1 tablespoon water. Loosely cover with paper towel and microwave for 2 minutes. Season with ¼ teaspoon salt and lemon juice.
  4. Serve alongside salmon and polenta.
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