Best Mediterranean Skillet Cod South Beach Diet Phase Recipes

Mediterranean Skillet Cod (South Beach Diet Phase 1) image

Provided by Lizzie Rodriquez

Time 45m

Yield 4 serving(s)

Number Of Ingredients 10

1 tablespoon extra virgin olive oil
1 medium zucchini, cut into 1/4 inch slices
1 small onion, thinly sliced
3 garlic cloves, minced
1 pinch salt
1 pinch fresh ground black pepper
14 1/2 ounces diced tomatoes, drained
1/2 cup roasted red pepper, thinly sliced (or preferred 2 pequillo peppers, from a jar, thinly sliced)
24 ounces cod, fillets (4-6 ounce fillets)
2 tablespoons fresh parsley, chopped

Steps:

In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and pepper. Cook, stirring occasionally, 10 minutes.
Stir in tomatoes and peppers and simmer over medium heat 10 minutes longer.
Nestle fish fillets into the sauce, spooning some of the mixture on top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.

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.

Red Bean Mash (South Beach Diet Phase 1) image

Provided by Lizzie Rodriquez

Categories Breakfast

Time 27m

Yield 4 serving(s)

Number Of Ingredients 9

1 tablespoon extra virgin olive oil
1 large onion, finely chopped
3 garlic cloves, minced
19 ounces red kidney beans, rinsed and drained
1/2 cup vegetable broth
1/4 teaspoon salt
3 tablespoons fresh cilantro or 3 tablespoons fresh parsley, chopped
1 pinch fresh ground black pepper
2 tablespoons extra virgin olive oil (Cake ingedient only) (optional)

Steps:

Mash recipe :.
In medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring, until fragant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove from pan and stir in cilantro and mash with a potato masher to a coarse puree. Add pepper to taste. Serve warm.
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Cake recipe:.
Form Bean mixture into 4 patties. In a large skillet, heat 2 T oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.

Balsamic Vinaigrette Dressing (South Beach Diet Phase 1) image

Provided by Lizzie Rodriquez

Time 10m

Yield 4 serving(s)

Number Of Ingredients 8

3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 small garlic clove, minced
1 teaspoon shallots or 1 teaspoon red onion, minced
1 pinch dried thyme
1/2 cup extra virgin olive oil
1 pinch salt
1 pinch pepper