South Seas Skillet Food

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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.

BANANA SOUTH SEAS GROUND BEEF



Banana South Seas Ground Beef image

This was from my great banana recipe search. Really different for ground beef. I serve with some great green veggie. Rice/Veggie/Mix on top. Garnish with crushed peanuts and cilantro if you want to do so.

Provided by Ambervim

Categories     Meat

Time 40m

Yield 8 serving(s)

Number Of Ingredients 11

2 lbs ground beef, lean
1/2 cup onion, chopped
1 cup celery, sliced
2 1/2 cups apples, pared and coarsely chopped
1 teaspoon curry powder (or to taste with twice or three times as much)
2 tablespoons flour
1 cup beef broth
4 ounces mushrooms, chopped (stems only ok)
2 tablespoons sherry wine (optional)
2 bananas, peeled and sliced
4 cups rice, cooked

Steps:

  • Cook the meat and onion in a large skillet until the onion is tender and meat browned. Drain off excess fat.
  • Stir in celery, apple and curry powder. Cook uncovered for about 5 minutes, stirring occasionally.
  • Stir in remaining ingredients, except bananas and rice, heat to boiling.
  • Reduce to simmer uncovered about 30 minutes, stirring occasionally.
  • Stir in bananas, cover and cook over low heat about 5 minutes.
  • Serve over rice.
  • I like to add green veggie to it and top with chopped peanuts and cilantro.

Nutrition Facts : Calories 660.5, Fat 17.9, SaturatedFat 6.9, Cholesterol 77.1, Sodium 199.5, Carbohydrate 92.9, Fiber 3.7, Sugar 8.6, Protein 29.2

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