MEDITERRANEAN COD WITH TOMATOES AND ONION / BROCCOLI / BROWN RICE

–cod (the size of 3 decks of cards – one-half pound)

–tomatoes (2 medium)

–onion (medium)

–basil and oregano (fresh if possible)

–garlic powder

–salt and pepper

–white wine (cooking wine is fine)

–olive oil

–broccoli

–hot sauce (such as Tabasco)

–brown rice

–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.

–recipes original.

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