–cod (the size of 3 decks of cards – one-half pound)
–tomatoes (2 medium)
–basil and oregano (fresh if possible)
–salt and pepper
–white wine (cooking wine is fine)
–hot sauce (such as Tabasco)
–chicken broth (non-fat, low sodium)
1 – Measure two-thirds cup of brown rice in a large, wide-mouthed baking dish with cover. Add two-thirds cup of chicken broth. Season with a drop of olive oil. Cook on high for 5 minutes in microwave.
2 – Slice tomatoes and a whole onion into thick slices. Place in bottom of a covered baking dish. Season with white wine (1 inch), basil, oregano, garlic powder, salt, pepper, and olive oil. Cook on high in microwave for 4 minutes. When finished, place cod on top of the tomato and onion. Season the cod with the spices and a little more olive oil. Set aside.
3 – Prepare broccoli by washing and then cutting off stem. Cut into large chunks. Season with salt, pepper, and olive oil. Cook for 4 minutes in the microwave on high (longer if more tender broccoli is desired).
4 – Cook cod for 5 minutes in the microwave on high.
5 – Serve the cod with tomato and onion on top of the brown rice, with the broccoli as a side. Put the hot sauce on the table for use as desired.