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Prep Time: 20 Minutes Cook Time: 25 Minutes |
Ready In: 45 Minutes Servings: 8 |
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This is a simple but hearty recipe - full of flavor, lean protein and fiber! Ingredients:
1 medium onion, chopped |
2 green bell peppers, chopped |
3 celery ribs, sliced |
2 tablespoons olive oil |
1 teaspoon garlic, minced |
2 (16 ounce) cans whole canned tomatoes |
1 (14 1/2 ounce) can chicken broth |
1 teaspoon dried basil |
1/8 teaspoon black pepper |
16 ounces frozen cod fish fillets or 16 ounces frozen whiting fish fillets |
1 tablespoon fresh parsley (to taste) |
1 1/2 cups brown rice, uncooked |
Directions:
1. Remove fish from freezer, unwrap and let stand 5-10 minutes.
2. Sautee the first 3 ingredients in olive oil, 3-4 minutes.
3. Add garlic, briefly sauté.
4. Add canned tomatoes, chicken broth, basil and pepper.
5. Stir fish into mixture. Cover, simmer 15-20 minutes or until fish flakes easily.
6. Add parsley to mixture.
7. Meanwhile, cook brown rice according to package directions, so that it is finished cooking when cod mixture is ready.
8. In individual bowls serve cod mixture over brown rice.
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