–cod (size of 3 decks of cards, one-half pound)
–garlic – herb breadcrumbs (boxed)
–salt and pepper
–broccoli (fresh, 1 stalk)
–hot sauce (such as Tabasco)
–potatoes (2, medium, red)
–Promise Activ margarine (heart-healthy)
1 – Scrub potatoes. Microwave for 5 minutes on high; then turn over and microwave for 5 minutes more, on high. Set aside. Do not break open the potatoes yet.
2 – Place cod in a plastic bag. Season with salt, pepper, and olive oil. Pour one-third cup of breadcrumbs into the bag. Shake vigorously. Set aside.
3 – Cut the stalk off the broccoli, leaving the florets and stem. Break apart the florets and stem. Place in a covered baking dish. Add 1 inch of water. Season with salt, pepper, and olive oil. Microwave on high for 3 to 4 minutes, depending on your desired crispness.
4 – Microwave the cod for 6 minute. Cod is done when it begins to break apart.
5 – Cut open the potatoes. Season with margarine. Serve the yogurt on the table, to be added as desired.
6 – Serve the dinner hot.