TOMATO COD FILLETS
1 POUND FRESH OR FROZEN SKINNED COD, MONKFISH, OR POLLACK FILLETS
1 TABLESPOON MARGARINE OR BUTTER
1 TEASPOON LEMON JUICE
1/8 TEASPOON SALT
1/8 TEASPOON PEPPER
1 CUP QUICK-COOKING RICE
3/4 CUP WATER
1/2 TEASPOON INSTANT CHICKEN BOUILLON GRANULES
1/4 TEASPOON DRIED BASIL, CRUSHED
2 MEDIUM TOMATOES, PEELED, SEEDED AND FINELY CHOPPED (1 1/2 CUPS)
1-3RD CUP SLICED GREEN ONION
2 TABLESPOONS GRATED PARMESAN CHEESE
GRATED PARMESAN CHEESE
LEMON WEDGES (OPTIONAL) THAW FISH, IF FROZEN. (DO NOT THAW FILLETS IN A LOW-WATTAGE MICROWAVE OVEN. INSTEAD, THAW IN THE REFRIGERATOR SEVERAL HOURS OR OVERNIGHT.) TO THAW FILLETS IN A HIGH-WATTAGE MICROWAVE OVEN, UNWRAP AND PLACE IN AN 8- BY 8- BY 2-INCH MICROWAVE-SAFE BAKING DISH. COVER WITH MICROWAVE-SAFE PLASTIC WRAP; TURN BACK ONE CORNER OF THE PLASTIC WRAP TO VENT. COOK ON 30 PERCENT POWER (MEDIUM-LOW) FOR 6 TO 8 MINUTES, GIVING THE DISH A QUARTER-TURN AND SEPARATING THE FISH AFTER 3 MINUTES. LET STAND FOR 10 MINUTES. THE FISH SHOULD BE PLIABLE AND COLD ON THE OUTSIDE, BUT STILL SLIGHTLY ICY IN THE THICK CENTER AREAS. RINSE AND PAT DRY.
IN A 1-CUP GLASS MEASURE COMBINE MARGARINE OR BUTTER, LEMON JUICE, SALT AND PEPPER. COOK ON 100 PERCENT POWER (HIGH) FOR 30 TO 40 SECONDS OR UNTIL MARGARINE IS MELTED. SET ASIDE.
MEANWHILE, IN AN 8- BY 8- BY 2-INCH MICROWAVE-SAFE BAKING DISH COMBINE RICE, WATER, BOUILLON GRANULES AND BASIL. SPREAD EVENLY IN BOTTOM OF DISH. COVER WITH VENTED MICROWAVE-SAFE PLASTIC WRAP. COOK ON HIGH FOR 2 MINUTES (LOW-WATTAGE MICROWAVE OVENS: 21/2 MINUTES). STIR IN TOMATOES, GREEN ONION AND THE 2 TABLESPOONS CHEESE. SPREAD EVENLY IN DISH.
ARRANGE FISH FILLETS ON TOP OF RICE MIXTURE WITH THE THICKER PORTIONS TOWARD THE EDGES OF THE DISH. TURN UNDER ANY THIN PORTIONS OF FILLETS TO OBTAIN AN EVEN THICKNESS OF ABOUT 1/2 INCH. DRIZZLE MARGARINE MIXTURE OVER FISH. COVER WITH VENTED MICROWAVE-SAFE PLASTIC WRAP.
COOK ON HIGH FOR 6 TO 8 MINUTES (LOW-WATTAGE MICROWAVE OVENS: 7 TO 9 MINUTES) OR UNTIL FISH JUST FLAKES WHEN TESTED WITH A FORK, GIVING THE DISH A HALF-TURN AFTER 3 MINUTES.
ARRANGE FILLETS AND RICE ON DINNER PLATES. SPRINKLE FISH WITH ADDITIONAL PARMESAN CHEESE. SERVE WITH LEMON. MAKES 4 SERVINGS.
NUTRITION INFORMATION PER SERVING: 238 CAL. (19 PERCENT CALORIES FROM FAT), 5 G FAT, 51 MG CHOL., 24 G PRO., 23 G CARBO., 2 G DIETARY FIBER, 273 MG SODIUM. U.S. RDA: 18 PERCENT VIT. A, 13 PERCENT VIT. C, 16 PERCENT THIAMINE, 17 PERCENT NIACIN.