–cod (size of 4 decks of cards, 1 pound)
–green onions (2 stalks, finely sliced)
–parsley (1 handful, chopped)
–chicken broth (non-fat, low sodium)
–flour (1 heaping tablespoon)
–salt and pepper
–quinoa blend (roasted red pepper & basil, quinoa & brown rice, Near East brand, 1 box)
1 – Place entire box of quinoa blend with seasonings in a covered baking dish. Add 1 and one-third cup chicken broth. Season with olive oil. Stir. Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes. When finished, keep covered to preserve warmth.
2 – Place one-third cup of white wine in a microwaveable cup; add one-third cup of chicken broth. Microwave on high for 1 and one-half minutes. In a separate cup, place 1 heaping tablespoon of flour. Slowly add the hot wine & broth to the flour, stirring briskly. Set aside.
3 – Place 1 pound of cod in a covered baking dish. Drench in lemon juice. Pour the white sauce over the cod. Season the cod with salt, pepper, and cayenne pepper (to taste, not too much). Finely slice 2 stalks of green onions, and then place atop the cod. Chop 1 handful of fresh parsley, and place atop the cod. Season the cod with olive oil. Microwave on high for 6 minutes; then microwave on 50 percent power for 12 minutes.
4 – Serve the cod hot, atop the quinoa.