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

Tasty Tuesday: Black Bean Burger

With the close of October and the end of our pumpkin journey, the Diaries of Eugene is on the hunt for something new.  As the weather turns a little chillier (at least here in New England), it's not uncommon to turn towards heartier 'comfort' foods.  This, of course, packs on a few extra pounds which, yes, does make the winters a little more bearable (yay for hibernation weight) but does little for one's self-image or confidence.  With that in mind, the Diaries of Eugene is proud to present the beginning of Tasty Tuesday's No-Fat November.  All of our recipes will be low on the calorie scale but definitely high ranking on the tastebuds.

Original Photo Found here

One of my biggest comfort foods has always been, and will always be, burgers and fries.  There's just no two ways around it.  Carbs: yum.  Fried foods: yum.  Charred animal flesh: (sorry veggie friends) yum.  Thankfully, there are geniuses out there who found a simple way around the calorie-fest that is the burger/fries combo, and they created the Black Bean Burger.  All the yummy juicy flavors of beef burgers with a fraction of the calories (and yay for bringing comfort foods to vegetarian-level).  One Black Bean Burger is only 198 calories.

Photo by: graceismine

Black Bean Burger
Original recipe found here
1 (16oz) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tbsp chili powder
1 tbsp cumin
1 tsp Thai chili sauce (or other hot sauce)
1/2 cup bread crumbs

1. If grilling, preheat outdoor grill for high heat, and lightly oil a sheet of aluminum foil.  If baking, preheat oven to 375F and lightly oil a baking sheet.
2. In a medium bowl, mash the black beans with a fork until thick and pasty.
3. In a food processor, finely chop pepper, onion, and garlic.  Then stir in the mashed beans.  if you don't have a food processor, just chop the pepper, onion, and garlic cloves as fine as you can.  You're incorporating them into your burger, and if you have tactile sensory issues like I do, you really don't want crazy chunks of garlic throwing off the flavor and consistency of your burger.
4. In a small bowl, stir together the egg, chili powder, cumin, and hot sauce.  Stir the egg mixture into the mashed beans.  Mix in the bread crumbs until the mixture is sticky and holds together.  Divide the mixture into four patties.
5. If grilling, place patties on foil and grill about 8 minutes on each side.  If baking, place patties on baking sheet and bake about 10 minutes each side.

To cut down on the carb intake, just eat the burger on its own with a small dollop (1-2 tbsp) of your favorite topping.  If you simply MUST have a bun, go for whole wheat.  Your insides will thank you, I promise.

Original photo found here

If the burger itself doesn't satisfy your need for something classic and filling, and you still want those fries on the side, fear not.  Sweet potato fries can be your best friend.  In terms of calories, the average serving of french fries, prepared the classic way, deep fried in oil and loaded with salt, contains 271 calories.  While the same serving size of sweet potato fries baked (instead of fried) is only 140 calories.  The caloric difference is almost another serving of sweet potato fries!

Happy November 1st!

QUESTION OF THE DAY: What's your go-to comfort food?  Have you found a healthier variation that still satisfies the cravings for fried/fatty goodness?