Ingredients for Mediterranean Skillet Cod South Beach Diet Phase 1
- Extra Virgin Olive Oil
- 1 medium zucchini, diced
- 1/2 medium onion, chopped
- Garlic Cloves
- Salt
- Fresh Ground Black Pepper
- Diced Tomatoes
- Roasted Red Pepper
- Cod
- Fresh Parsley
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How to Make Mediterranean Skillet Cod South Beach Diet Phase 1
- Heat 1 tablespoon olive oil in a large skillet over medium heat.
- Add 1 medium zucchini, diced, 1/2 medium onion, chopped, and 2 cloves garlic, minced. Season with a pinch of salt and pepper.
- Cook, stirring occasionally, for 10 minutes, until vegetables are softened.
- Stir in 1 (14.5 ounce) can of diced tomatoes, undrained, and 1/2 cup jarred roasted red peppers (or 1/2 cup chopped Spanish Pequillo peppers), simmering over medium heat for another 10 minutes.
- Gently nestle 4 (4-6 ounce) cod fillets into the sauce, spooning some of the mixture over the top of each fillet.
- Cover the pan and continue to simmer until the fish is opaque and cooked through, about 10-15 minutes, or until it flakes easily with a fork.
- Sprinkle with 2 tablespoons chopped fresh parsley and serve immediately in shallow bowls with soup spoons to enjoy every bit of the delicious sauce!
Nutrition Information (Approximate per serving)
Sodium
16 g
Sugar
18g
Fat
3g
Carbs
2g
