Best 5 Mediterranean Skillet Cod South Beach Diet Phase Recipes
Tantalize your taste buds with a culinary journey to the sun-kissed shores of the Mediterranean. Our skillet cod, a symphony of flavors, is a cornerstone of the South Beach Diet Phase 1, a transformative eating plan designed to promote healthy living and weight management. In this comprehensive guide, we present a trio of delectable recipes that showcase the versatility of cod, a lean and protein-rich fish. Embark on a culinary adventure as we explore these simple yet satisfying dishes, each offering a unique taste of the Mediterranean.
Recipe 1: Mediterranean Cod with Roasted Vegetables: Dive into a vibrant medley of flavors with our Mediterranean Cod with Roasted Vegetables. This dish marries tender cod fillets with an array of colorful vegetables, including bell peppers, zucchini, and cherry tomatoes, all roasted to perfection. Drizzled with a zesty lemon-herb sauce, this recipe bursts with freshness, making it a delightful choice for a light and flavorful meal.
Recipe 2: Cod Puttanesca: Indulge in the bold and savory flavors of Cod Puttanesca, a classic Italian dish with a twist. Plump cod fillets are nestled in a rich tomato sauce brimming with briny capers, tangy olives, and aromatic herbs. Served over a bed of spaghetti squash, this recipe delivers a satisfying and guilt-free meal that captures the essence of Mediterranean cuisine.
Recipe 3: Cod with Salsa Verde: Experience the vibrant flavors of the Mediterranean with Cod with Salsa Verde. Pan-seared cod fillets are topped with a vibrant salsa verde, a zesty sauce made with fresh herbs, capers, and lemon juice. Served alongside roasted potatoes and asparagus, this recipe offers a delightful balance of textures and flavors, making it a perfect choice for a healthy and satisfying dinner.
BAKED COD RECIPE WITH LEMON AND GARLIC
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
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)
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
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.
BALSAMIC VINAIGRETTE DRESSING (SOUTH BEACH DIET PHASE 1)
Make and share this Balsamic Vinaigrette Dressing (South Beach Diet Phase 1) recipe from Food.com.
Provided by Lizzie Rodriquez
Categories Salad Dressings
Time 10m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Combine balsamic, mustard, garlic, shallot, and thyme. Whisk in olive oil. Season with salt and pepper.
MEDITERRANEAN COD
Simply to die for, and so quick to make. Found this recipe on a card in the seafood section of my local Kroger, decided to put it here for safekeeping! I made it exactly as stated, thought I can see how there could be many variations to this recipe.
Provided by WildLightning
Categories European
Time 25m
Yield 4 pieces, 4 serving(s)
Number Of Ingredients 7
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)
Make and share this Blue Cheese Dressing (South Beach Diet Phase 1) recipe from Food.com.
Provided by Lizzie Rodriquez
Categories Salad Dressings
Time 5m
Yield 4 serving(s)
Number Of Ingredients 7
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
Tips:
- Choose Fresh Cod: Opt for fresh cod fillets for the best flavor and texture. Look for firm, opaque flesh with no discoloration.
- Use Ripe Vegetables: Fresh, ripe vegetables like bell peppers, onions, and tomatoes add vibrant flavors to the dish. Choose vegetables that are in season for optimal taste.
- Marinate the Cod: Marinating the cod in a flavorful mixture of olive oil, lemon juice, herbs, and spices enhances its taste and keeps it moist during cooking.
- Cook the Cod Properly: To achieve perfectly cooked cod, sear it briefly over high heat to create a golden crust, then reduce the heat and continue cooking until the fish is opaque and flakes easily.
- Add Vegetables at the Right Time: Add the vegetables to the skillet at different times to ensure they retain their texture and flavors. Softer vegetables like tomatoes and zucchini can go in earlier, while heartier ones like peppers and onions can be added later.
- Use High-Quality Olive Oil: Extra virgin olive oil not only adds a rich flavor to the dish but also provides healthy fats. Choose a good quality olive oil for the best results.
- Season to Taste: Don't be afraid to adjust the seasoning according to your preference. Taste the dish throughout the cooking process and add more salt, pepper, or herbs if needed.
- Serve Immediately: Mediterranean skillet cod is best enjoyed fresh out of the pan. Serve it with a side of steamed rice, quinoa, or roasted vegetables for a complete and satisfying meal.
Conclusion:
The Mediterranean skillet cod recipes from AliceRecipes offer a delicious and healthy way to enjoy this versatile fish. With a focus on fresh ingredients, flavorful marinades, and proper cooking techniques, these recipes ensure that the cod retains its delicate texture and vibrant flavors. Whether you're following the South Beach Diet or simply looking for a tasty and nutritious meal, these recipes provide a delightful culinary experience that will satisfy your taste buds and nourish your body.
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