Best 3 Mediterranean Skillet Cod South Beach Diet Phase Recipes

The Mediterranean Skillet Cod South Beach Diet Phase recipe is a delicious and healthy way to enjoy fish. This flavorful, low-carb meal is packed with nutrients and can be easily prepared in under 30 minutes. The cod is seared until golden brown and then simmered in a flavorful sauce made with tomatoes, olives, capers, and herbs. This dish is served over a bed of sautéed vegetables and is sure to please even the pickiest eaters.

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BAKED COD RECIPE WITH LEMON AND GARLIC

Baked Cod Recipe with Lemon and Garlic image

Best baked cod recipe out there! Prepared Mediterranean style with a few spices and a mixture of lemon juice, olive oil and lots of garlic. Bakes in 15 mins!

Provided by Suzy Karadsheh

Categories Entree

Time 22m

Number Of Ingredients 12

Ingredients

1.5 lb Cod fillet pieces, (4-6 pieces)
1/4 cup chopped fresh parsley leaves
5 tbsp fresh lemon juice
5 tbsp extra virgin olive oil
2 tbsp melted butter
5 garlic cloves, (minced)
1/3 cup all-purpose flour
1 tsp ground coriander
3/4 tsp sweet Spanish paprika
3/4 tsp ground cumin
3/4 tsp salt
1/2 tsp black pepper

Steps:

Preheat oven to 400 degrees F.
Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
In another shallow bowl, mix the all-purpose flour, spices, salt and pepper. Set next to the lemon sauce.
Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.

Nutrition Facts : Calories 319.3 kcal, Sugar 0.5 g, Sodium 466.1 mg, Fat 19.8 g, SaturatedFat 5 g, TransFat 0.2 g, Carbohydrate 9.6 g, Fiber 1.2 g, Protein 25.8 g, Cholesterol 70.6 mg, ServingSize 1 serving

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

Mediterranean Skillet Cod (South Beach Diet Phase 1) image

From most recent book. Haven't tried. Servethe cod in shallow bowls with soup spoons so you don't leave any of the rich sauce. This recipe is best made with red, full-flavored, Spanish pequillo peppers, which you usually find among the other jarred peppers in the supermarket. You could use roasted red pepper instead.

Provided by Lizzie Rodriquez

Categories Very Low Carbs

Time 45m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

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.

RED BEAN MASH (SOUTH BEACH DIET PHASE 1)

Red Bean Mash (South Beach Diet Phase 1) image

Make and share this Red Bean Mash (South Beach Diet Phase 1) recipe from Food.com.

Provided by Lizzie Rodriquez

Categories Breakfast

Time 27m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

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.

Tips:

Choose fresh cod fillets. Look for fillets that are firm and have a mild, slightly sweet smell. Avoid fillets that are mushy or have a strong fishy odor.
Use a non-stick skillet. This will help prevent the cod from sticking and breaking apart.
Season the cod fillets with salt and pepper before cooking. This will help enhance the flavor of the fish.
Cook the cod fillets over medium heat. This will help prevent the fish from overcooking and becoming dry.
Do not overcrowd the skillet. If the skillet is too crowded, the cod fillets will not cook evenly.
Serve the cod fillets immediately. This will help ensure that the fish is hot and flakey.

Conclusion:

Mediterranean Skillet Cod is a delicious and healthy meal that is perfect for a weeknight dinner. The cod fillets are cooked in a flavorful sauce made with olive oil, garlic, tomatoes, and capers. The dish is also low in calories and carbohydrates, making it a great option for people who are following the South Beach Diet or other low-carb diets.