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

More Than Just a Number

Here is my obligatory health-related post. I would like to preface by stating that in no way, shape, or form is this blog going to become solely dedicated to my exercise and diet routines. It has always been, and will remain, simply a way for me to express my thoughts and get things off my chest. It's random and eclectic, no real direction or target audience. It's just me, sharing what I want/have to say.

As with the beginning of any new year, people flock in droves to their local gym; exercise dvd sales have skyrocketed; the blogs and youtube channels are overrun with people sharing their goals and progress. And it put a little spark in me. While I don't think I've ever been "fat," I have been out of shape. I've remained a size 4 (or 6) for almost all of my adult life. I've never been any size larger, so no, I've never been what's considered "fat." But that doesn't mean that I'm entirely happy with how I look. So I made a goal for myself: I'm going to get healthy and get my ass going. I'd like to rely more on eating the right food without feeling guilty than on not eating anything at all, to achieve the same results.

I asked a friend who's on her own quest for health happiness if she would be my workout buddy. We don't live near each other, so we've arranged a sort of pen-pal situation, but with cardio. We're going to keep each other motivated and share our goals but also our pitfalls and what triggers us to fail.

So here are my short-term goals:

1. Cardio at least 5 times a week
2. Toning at least 5 times a week
3. Drinking at least 3 bottles of water daily
4. Eating 3 meals a day

Today was day 1. So far so good.

Here's the staying motivated :-D

Special K....not that one, the other one.

My mother and I have been trying diet after diet, searching for the right fit, the one that we will stick to and not give up on. She seems to have found hers in the "Raw Diva Diet," and is quite content on eating nothing but pureed fruits and vegetables. While I respect the idea behind it, and can confidently say I completed their 7-Day Detox, I was never fully satisfied with their meal plan. I wasn't hungry, but I wasn't satisfied, and that seems to be my downfall. So now I'm on to the next challenge.

I've been researching the Special K Challenge for a while and decided now is the time to do it. Losing two inches in two weeks seems like a pretty good deal to me. Overall, I know I don't have that much to lose. Ideally, I'd like to drop about 10 pounds, which, yes, I know, is not that bad. But for me, it's more about getting fit and learning what to eat and portion control. I'm hoping that by documenting this, it will be the kick in the pants I need to just do this and stick with it. I need to learn that indulging every once in a while doesn't mean give in to every temptation. I also need to learn that not eating at all doesn't fix my problems either.

So, tomorrow I begin my workout routine, and Wednesday I begin "The Challenge." I've set up my personalized plan, I've picked my trainer, and I've reinstated my gym membership. Wish me luck.