Mediterranean Skillet Cod South Beach Diet Phase 1 Recipes

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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

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.

CALIFORNIA ROLL UP (SOUTH BEACH DIET PHASE 1)



California Roll up (South Beach Diet Phase 1) image

Make and share this California Roll up (South Beach Diet Phase 1) recipe from Food.com.

Provided by Lizzie Rodriquez

Categories     Turkey Breasts

Time 15m

Yield 4 rolls, 4 serving(s)

Number Of Ingredients 8

4 leaves red leaf lettuce or 4 leaves green leaf lettuce, large
8 slices turkey breast
8 slices boiled ham
1 tomatoes, thinly sliced
1/2 avocado, thinly sliced
4 teaspoons fresh lime juice
12 leaves watercress or 12 leaves arugula
4 tablespoons ranch dressing, south beach friendly

Steps:

  • Top each lettuce leaf with turkey and ham, 1 slice tomato, 1 slice avocado, 1 t lime juice, a few leavevs of arugula or watercress and 1 Ranch dressing.
  • Roll up leaves, secure with toothpicks.

Nutrition Facts : Calories 168.2, Fat 13.1, SaturatedFat 2.3, Cholesterol 23.8, Sodium 720.4, Carbohydrate 5.4, Fiber 2.3, Sugar 1.9, Protein 8.4

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