Mediterranean Skillet Cod South Beach Diet Phase 1 Food

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

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 WITH TOMATOES

Steps:

• Slice onion and let sit for 5 minutes to bring out its health promotion properties.
• Combine honey and tomatoes in a mixing bowl.
• Saute onion and bell peppers for 2 minutes.
• Add 1/2 cup chicken (or vegetable) broth, fish fillets and tomato mixture.
• Cover and cook over medium heat for 3-5 minutes or until fish is cooked.
• Add basil, parsley and salt and pepper to taste.

MEDITERRANEAN COD

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.

HEARTS OF PALM "POTATO" SALAD -- SOUTH BEACH PHASE 1

Steps:

• 1. In a large serving bowl: whisk the lemon juice, mustard and garlic. While continuing to whisk, pour the oil in a steady stream to emulsify.
• 2. Add the hearts of palm, toss, taste (adding pepper or lemon juice as needed) and serve.

PHASE 1 - SOUTH BEACH POACHED EGGS WITH CHERRY TOMATOES AND SCAL

Steps:

• In a small nonstick skillet, heat oil over medium heat. Add scallions and cook until fragrant and beginning to soften, about 2 minutes. Add tomatoes and salt; cook, stirring occasionally, until tomatoes have softened and given off some of their juices, about 3 minutes. Remove the pan from the heat, cover, and keep warm.
• Bring a large saucepan of water to a boil; add vinegar. Crack 1 egg into a cup. Gently slide egg into the water. Repeat with the remaining egg, using a slotted spoon to keep eggs separated from each other, if necessary. Cook at a simmer until yolks are lightly set, 3-4 minutes.
• Divide tomato-scallion mixture between 2 shallow bowls. Top each with an egg. Spoon any remaining liquid from the tomato mixture over the eggs.
• Serve warm.