–cod (size of 4 decks of cards, 1 pound)
–brown rice (5 – minute cook, boxed, two-thirds cup dry)
–red bell pepper (one-half, fresh, sliced)
–tomato (fresh, chopped, 1, medium)
–onion (one-half, sliced)
–minced garlic (bottled, 1 tablespoon)
–chicken broth (non-fat, low sodium)
–salt and pepper
–cayenne pepper (one-quarter teaspoon, bottled)
–rosemary, oregano, basil, tarragon (one-half teaspoon each, bottled)
1 – Place brown rice in the bottom of a slow cooker. Place red bell pepper, onion, and tomato on top. Season with salt, pepper, minced garlic, and olive oil. Then top with cod. Season with minced garlic, cayenne pepper, rosemary, oregano, basil, tarragon, salt, pepper, and olive oil. Pour in chicken broth to the level of one-half of the cod.
2 – Cook on high for 1 and one-half hour. Cod is done when it begins to break apart.
–cod and rice adapted from “fit slow cooker” web site.