Tasty Tuesday: Mediterranean Skillet Cod

As we journey further into the autumnal season and the temperatures dip, if only slightly, the temptation to indulge in foods battered, fried, and dripping with calories only increases.  Thankfully, there are a plethora of options available that satisfy every craving and keep the bathroom scale tipping in the right direction.  One such option is the South Beach Diet (and its subsequent improvements: South Beach Super Charged and the NEW South Beach Diet).

Even if you don't follow the dietary schedule to the letter, you can still find healthy, low-calorie recipes.  One of my family's favorites is the Mediterranean Skillet Cod.  It's easy, it's delicious, and there's only 216 calories per serving.  One of my biggest problems with low-calorie meals is that they typically don't feel me up and keep me full throughout the day (or night).  But I can say, without hesitation, this meal satisfies and keeps you full.  Granted, if you don't like fish, this may not be the choice for you, but oh good golly, those flavors are amazing.

All Photos in this entry taken by Diaries of Eugene

And if that isn't enough to sell you on it, it's quick, it's easy, and it's relatively inexpensive (all things considered).  The recipe is broken up, conveniently, into 10 minute increments, with minimal prep time needed in advance.

Mediterranean Skillet Cod

1 tablespoon extra-virgin olive oil

1 medium zucchini, cut into 1/4 inch thick slices

1 small onion, thinly sliced*

3 cloves garlic, minced

Freshly ground pepper

1 (14.5 oz) can diced tomatoes, drained

2 pequillo peppers (from a jar), thinly sliced**

4 (6 oz) cod fillets

2 tablespoons chopped parsley

1. In a large skillet, heat oil over medium heat.  Add zucchini, onion, garlic, and pepper.  Cook, stirring occasionally, for 10 minutes.

2. Stir in tomatoes and peppers, simmer over medium heat for 10 minutes longer.

 

3. Nestle fish fillets into the sauce, spooning some of the mixture over the top of the fillets.

4. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes.

5. Sprinkle with parsley and serve warm in shallow bowls and spoon generous amounts of the sauce over the fish and vegetables.  

For an added kick of yumminess, you can use some of that leftover asiago cheese you have lying around from the Spinach and Artichoke dip and sprinkle no more than a tablespoon on top of your fish.  That's only an additional 20 calories (10 from fat). 

*If you're like me and you're not a big onion person, you can use half of an onion and chop it really fine.  We just want to incorporate the flavor of the onion to enhance the overall taste.  

**If you don't have or can't find pequillo peppers, you can use roasted peppers.  I enjoy the flavors of oven-roasted red peppers, so that's what I used in this recipe.  No worries, it's South Beach approved.

Nutritional Information (per serving)

216 Calories

5 grams fat

1 gram saturated fat

32 grams protein

8 grams carbohydrate

2 grams fiber

489 mg sodium