For 4:

–cod (size of 4 decks of cards, 1 pound)

–mushrooms (baby bellas, 6 to 8, chopped fine)

–green onions (3 stalks, chopped)

–parsley (fresh, chopped)

–soy creamer

–milk (almond or dairy, not soy)

–white wine

–salt and pepper

–Promise margarine (heart healthy)

1 – Place the cod in a covered baking dish.  Season with salt and pepper.  Add 6 to 8 finely chopped baby bellas mushrooms on top; then add 2 stalks of green onions, chopped and chopped parsley.  Set aside.

2 – Place one-half cup of white wine in microwaveable cup; add one-fourth cup of soy creamer, one-fourth cup of dairy or almond milk, and 1 teaspoon of margarine.  Season with salt and pepper.  Microwave on high for 2 minutes.  In a second cup, place 2 tablespoons of flour.  When the wine/milk/creamer has heated, very slowly add to the flour, stirring briskly.  Then pour the sauce over the cod.  Microwave on high for 6 minutes; then microwave on 50 percent power for 6 minutes.

3 – Serve the cod with creasy mushroom sauce hot, atop rice or quinoa (recipes, see the search box on this blog).

–cod adapted from Julia Child’s Mastering the Art of French Cooking.


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

–milk (dairy or almond; soy doesn’t work well in the microwave)


–tomato (1, medium, fresh)

–onion (one-half)

–parsley (generous handful, fresh)

1 – Dice the tomato, and place in a covered baking dish.  Chop one-half onion, and also place in the dish.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.

2 – Using a colander, drain the liquid from the tomato and onion.  Place the cod atop these drained vegetables in the baking dish. 

3 – Place one-half cup of dairy or almond milk in a microwaveable cup.  Microwave on high for 45 seconds.  In a second cup, place 1 tablespoon of flour.  Slowly add the hot milk to the flour, beating briskly.  Then pour the milk/flour atop the cod.  Season the cod with salt, pepper, olive oil, and chopped parsley.

4 – Microwave the cod for 6 minutes on high.

5 – Serve the cod hot.  I also served fresh asparagus with lemon zest; canned black-eyed peas flavored with Bac’n pieces; and a salad of spring mix with avocado in ginger – sesame dressing (for recipes, use the search box in this blog).

–adapted from To the Taste of a King, a recipe of a French chef from 1933.