Best Mediterranean Skillet Cod South Beach Diet Phase Recipes

Mediterranean Cod image

Provided by WildLightning

Categories European

Time 25m

Yield 4 pieces, 4 serving(s)

Number Of Ingredients 7

24 ounces fresh cod, divided into 4 fillets
8 teaspoons olive oil, divided
1/4 red onion, thinly sliced
4 plum tomatoes, chopped
1/4 cup sliced black olives
1 pinch dried thyme, crushed
1 teaspoon dried basil, crushed

Steps:

Rinse fish, pat dry with paper towels. Season fish with salt and pepper to taste.
In a large skillet heat 4 tsp of the oil over medium high heat. Add fish and onion. Cook 1 minute, turning once.
Top fish with tomatoes, olives and thyme. Reduce heat. Cover and cook 2 minutes.
Drizzle with remaining 4tsp oil, sprinkle with basil. Cover and cook 2-3 minutes more or until fish flakes easily with a fork.

Blue Cheese Dressing (South Beach Diet Phase 1) image

Provided by Lizzie Rodriquez

Time 5m

Yield 4 serving(s)

Number Of Ingredients 7

1/2 cup low-fat mayonnaise
2 tablespoons crumbled blue cheese
1 tablespoon fresh lemon juice
1/2 teaspoon hot pepper sauce
1/4 cup buttermilk
1 pinch salt
1 pinch fresh ground pepper

Steps:

Whisk together mayonnaise, blue cheese, lemon juice, and hot pepper sauce. Whisk in buttermilk and season with salt and pepper to taste.

Nutrition Facts : Calories 22.1, Fat 1.4, SaturatedFat 0.9, Cholesterol 3.8, Sodium 129.3, Carbohydrate 1.2, Sugar 0.8, Protein 1.4

Black Bean Soup (South Beach Diet Phase 1) image

Provided by Lizzie Rodriquez

Categories Vegetable

Time 40m

Yield 4 serving(s)

Number Of Ingredients 12

1 tablespoon extra virgin olive oil
4 scallions, thinly sliced
1 stalk celery, thinly sliced
4 garlic cloves, minced
2 teaspoons ground cumin
1/8 teaspoon cayenne
1 pinch salt
1 pinch fresh ground black pepper
30 ounces canned black beans, with their liquid
15 ounces canned diced tomatoes, with their liquid
1 1/2 cups low sodium chicken broth
1 tablespoon fresh lime juice

Steps:

In a medium saucepan, heat olive oil over medium heat.
Add scallions, celery, garlic, cumin, cayenne, salt, and pepper, Cook, stirring occasinally until vegetables soften.
Add cans of black beans, diced tomatoes, and chicken broth. Bring to a simmer and cook for 10 minutes.
Transfer 2 cups of soup to a blender and process until smooth. Return soup to pan and stir to combine.
Return to a simmer and cook for 10 minutes longer. season with lime juice, and adjust seasonings.
Serve with hot pepper sauce and sliced scallions on the side (not in ingredients).