Cod with Almond-Basil Relish

Ingredients:

Relish:

• 1/2 cup almond-stuffed green olives, sliced (or substitute 1/4 cup pitted green olives and 1/4 cup blanched almonds)
• 2 tbsp. capers, chopped
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. chopped roasted red peppers
• 4 tbsp. chopped fresh basil
• 2 tbsp. lemon juice, to taste
• 1/4 tsp. crushed red pepper

Cod:

• 4 (5 oz.) skinless cod or haddock filets
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. unsalted butter
• 2 tbsp. chopped fresh parsley

Makes 4 Servings (1 fillet per serving)

1. Combine all the relish ingredients in a bowl and mix well. Season with salt and pepper to taste and refrigerate until needed. 
2. Season the fish with salt and pepper to taste. Heat the oil and butter in a large skillet over medium-high heat and cook for about 4 minutes per side, or until golden. 
3. Transfer the fish to serving plate and serve topped with the relish and sprinkled with the parsley.

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Fish and vegetables make a great dinner when it's done right. This dinner takes about 20 minutes to make and it can be enjoyed on any day of the week. The flavors from the relish have a nice Italian and Mediterranean flare and will wake up your taste buds. You can serve your choice of grilled or sautéed vegetable to make this meal complete. You can use cod, haddock, halibut or any white flaky fish in this recipe and your meal will be delicious. 

Manhattan Fish Stew

Ingredients:

• 1 small fennel bulb, thinly sliced
• 2 medium bell peppers, cut into 1/2-inch squares
• 1 small onion, halved and thinly sliced
• 3 garlic cloves, minced
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 cup chopped fresh tomatoes or canned no-salt-added diced tomatoes
• 3/4 tsp. salt
• 4 stripped bass fillets (6 oz. each)
• 1 1/2 tbsp. almond flour

Makes 4 Servings (1 1/2 cups per serving)

1. In a large saucepan, over medium heat, combine the fennel, bell peppers, onion, garlic, and oil. Cook, stirring frequently, until the onion is softened, about 10 minutes.
2. Add the tomatoes, salt and 3/4 cup water. Bring to a boil. Top with the fish, reduce to a simmer, cover, and cook until the fish pulls apart in flakes but is still moist, about 5 minutes.
3. With a slotted spoon or spider, lift out the fish and vegetables, dividing among 4 shallow bowls.
4. Stir the almond flour into the liquid remaining in the pan until well combined. Spoon about 1/2 cup of the thickened broth over each serving of the fish and vegetables.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is what I call elegant fast food. Fast food can be good for you if you know what your eating. The total cooking time for this dish is about 35 minutes. The combination of fish and vegetables is delicious when you know what you're doing. The combination of fish, tomatoes, garlic and vegetables is absolutely delicious. The recipe calls for water but I highly recommend using dry white wine in place of the water and your stew will be even more flavorful. If you don't have stripped bass available, substitute grouper, cod, or any other white firm-fleshed fish and the stew will be delicious. 

Oven "Fried" Fish Sticks

Ingredients:

• 1 lb. skinless mild-flavored white fish filets, such as sole or perch
• 2 tbsp. skim or 1 % milk
• 1 large egg
• 1/3 cup whole-wheat cracker crumbs (1 oz.)
• 1/4 cup grated Parmesan cheese
• 1/4 tsp. garlic powder
• 1/4 tsp. paprika

Makes 4 Servings

1. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.
2. Cut the fillets into lengthwise strips, about 1 inch wide.
3. In a medium bowl, whisk together the milk and egg. In a shallow bowl or pie plate, combine the cracker crumbs, Parmesan, garlic powder, and paprika. Add the fish strips to the egg mixture, turning to coat. Transfer the strips to the bowl with the crumb mixture, again turning to coat.
4. Arrange the fish on the baking sheet. Bake for 10 minutes, or until the fish just flakes when tested with a fork. Serve hot.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. You can have your "fish & chips" and eat them too. Fish sticks are usually high in fat and greasy too. These fish sticks are oven baked and filled with flavor with very simple ingredients. If you don't have whole wheat cracker crumbs, whole wheat bread crumbs will work just as fine and the fish sticks will be just as delicious. You can use sole, perch, cod, halibut and any other white fish in this recipe and the fish sticks will still melt in your mouth. I highly recommend having aioli or homemade tartar sauce on the side if you want to add a little more flavor to your fish sticks.



Cod with Artichokes and Basil

Ingredients:

• 1 1/2 lbs. cod filets
• 1 tbsp. + 1 1/2 tsp. extra-virgin olive oil
• 1 tbsp.. dried basil
• 10 oz. marinated artichoke hearts (about 12 pieces) + 1 tbsp. liquid from jar
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat the oven to 450 F.
2. Place cod in an ovenproof dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid.
3. Bake until fish is opaque and just flakes with a fork, 12-14 minutes. Remove from oven and serve hot.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. If you're thinking about ordering takeout or going out for fast food, STOP!!!! You can make this dinner in 20-30 minutes any day of the week. Artichokes are an excellent source of fiber, iron, potassium, magnesium, folate, and Vitamin C. I highly recommend adding a touch of fresh lemon juice and garlic to the fish because the combination of lemon, basil and garlic on fish is so divine. Also, don't oversalt the fish because it came from the ocean and already has a salty taste to it. You can use other fish in this recipe such as halibut, haddock, snapper, pollock or turbot and it will still be delicious. I highly recommend using Basil, Lemon or Garlic Infused Olive Oil  from the Imperial Olive for more bursting flavor. For more information, visit www.TheImperialOlive.com.

Cool Cod Sandwiches with Homemade Tartar Sauce

Ingredients:

Sauce:

• 2 tbsp. mayonnaise
• 2 tbsp. chopped cornichons
• 2 tsp. capers, rinsed, drained, and chopped
• 1 tbsp. fresh lemon juice

Sandwich:

• 4 (6 oz.) cod filets, about 1 inch thick
• 1/8 tsp. salt
• 1 tbsp. extra-virgin olive oil
• 2 romaine lettuce leaves, torn in half
• 4 whole-grain sandwich buns, lightly toasted (optional)

Makes 4 Servings

1. For the sauce: In a small bowl, combine mayonnaise, cornichons, capers, and lemon juice.
2. For the sandwich: Sprinkle cod with salt. In a large skillet, heat oil over medium-high heat. Add cod and cook until golden on the outside and opaque on the inside, 4-5 minutes per side. Place lettuce and cod on buns, if using, dollop each with 1 tablespoon tartar sauce, and serve.

WW POINTS VALUE: 8 pts with bun 5 pts. without the bun

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This sandwich is a yummy way to enjoy the warm weather in your area. This version of tartar sauce is good for you because you know what's in it. The tartar sauce is so good you'll make it again and again. If you're on Phase 1, skip the bun and substitute sautéed green beans in place of the lettuce and your meal will be just as delicious. When you're on Phase 2, you can use a whole wheat bun or serve cole slaw or oven baked fries as a side dish and you'll be fully satisfied. I highly recommend using Lemon Infused Olive Oil from the Imperial Olive to give your cod a more lemony taste. for more information, visit www.The ImperialOlive.com. 

Cod Ciopinno

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 onion, finely chopped
• 1 green bell pepper, diced
• 4 garlic cloves, minced
• 1 yellow squash, diced
• 1 cup reduced- sodium chicken broth
• 1 cup canned diced no-salt-added tomatoes
• 1 cup dry red wine
• 1/2 tsp. salt
• pinch cayenne pepper
• 1 pound cod, cut into 1-inch pieces
• 2 tbsp. chopped flat-leaf parsley

Makes 4 Servings

1. Heat oil in a large saucepan over medium-high heat. Add onion, garlic and bell pepper and cook, stirring occasionally, until softened, about 6 minutes. Add squash, broth, tomatoes, wine salt and cayenne; bring to a boil. Reduce heat, cover, and simmer 10 minutes.
2. Add cod and cook until fish is just opaque in center, about 5 minutes. Stir in parsley.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Ciopinno is an Italian-American dish that originated in San Francisco in the late 1800's. This is what I think of as a beginner's version of Ciopinno because a traditional cioppino consists of the fresh catch of the day plus clams, mussels, squid, crab, etc and a tomato and wine broth. This was my first attempt at making Cioppino and I have to say it wasn't bad. I make delicious beef stews but the fish stew wasn't so bad. I really love the combinations of wine, tomatoes, and garlic and how they all go so well with fish. You can also use halibut, mahi mahi or any other white fish in this stew for a much heartier version. 

Fishy Tacos with Tangy Cilantro Slaw

Ingredients:

• 1/2 cup light sour cream
• 1 tsp. minced chipotles in adobo
• 2 1/2 cups shredded red cabbage
• 1 large carrot, shredded
• 2 scallions, thinly sliced
• 1/2 cup chopped fresh cilantro
• zest and juice of 1 lime
• 2 tsp. canola oil
• 1/2 tsp. salt
• 1 pound skinless cod or halibut filet, cut into 1-inch pieces
• 1/2 tsp. chili powder
• 1/2 tsp. ground cumin
• 8 (6-inch) corn or whole wheat tortillas, warmed

Makes 4 Servings

1.  Stir sour cream and chipotles en adobo together in small bowl.
2. Stir cabbage, carrot, scallions, cilantro, lime zest and juice, oil and 1/4 teaspoon of the salt in a large bowl.
3. Spray ridge grill pan with nonstick spray; set over medium-high heat until very hot.
4. Sprinkle fish with chili powder, cumin and remaining 1/4 teaspoon salt. Place on grill pan and cook, turning once, until fish is just opaque throughout, about 3 minutes per side. Divide fish evenly among tortillas. Top evenly with slaw and sour cream mixture.

WW POINTS VALUE: 7 pts. (2 tacos per serving)

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. I have always wanted to try fish tacos and this recipe looked too good to pass up. Plus, I was cleaning out the fridge and had all the ingredient and some to make these. These were totally different yet so delicious. When I normally eat tacos, they usually contain beef but fish tacos filled with vegetables and the right seasoning really wake up my taste buds. You can use any kind of white fish in these tacos and it will still be delicious. I used tilapia and the tacos were nice. If you don't have any chipotles en adobo, use any other kind of chili. I recommend doing a few things in making these fish tacos: add garlic to the sour cream mixture because garlic always make everything better, I added cumin along with the chili powder because chili powder and cumin always add heat and flavor to any Mexican dish, add radishes or jicama for a more healthy vegetable crunch, and use the Chipotle Infused Extra-Virgin Olive Oil from the Imperial Olive. For more information, visit www.TheImperialOlive.com.

Baked Sea Bass with Chermoula

Ingredients:

• 1 bunch cilantro, leaves and stem intact
• 4 garlic cloves, peeled
• 2 tsp ground cumin
• 1/4 tsp red pepper flakes
• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 4 (6-ounce) sea bass fillets
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 450 F.
2. Chop cilantro, garlic, cumin, red pepper flakes and a large pinch of salt in a food processor; with the machine running, drizzle in oil and lemon juice.
3. Season both sides of the fish with salt and pepper. Spread one-quarter of the chermoula in an ovenproof baking dish, lay fish on top and cover evenly with remaining chermoula. Bake until fish is opaque and tender, 12-15 minutes. Serve hot.

WW POINTS VALUE: 8 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Chermoula is a marinade that is often used in Algerian, Moroccan and Tunisian cooking. It is usually used flavor fish and other seafood but it can be used in chicken, beef, lamb and vegetables. I have to say Chermoula was an interesting flavor on this fish. It was hot and soothing at the same time. The heat from the cumin and red pepper flakes and the soothing aromas of lemon juice and olive oil give this dish the exotic taste. If sea bass is unavailable, use the marinade on salmon, arctic char, monkfish, halibut or cod. You can also use parsley in place of the cilantro or a mixture of both. I highly recommend serving Moroccan Cabbage and Carrot Slaw as a side dish for an authentic Moroccan dinner. 

Cuban-Braised Style Fish

Ingredients:

• 1 tsp extra-virgin olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 14 1/2 oz. canned tomatoes with green chilies
• 1 /2 cup fat-free chicken broth
• 10 medium green olives (with pimientos), thinly sliced crosswise
• 1 1/2 lbs. halibut, sea bass or scrod fillets
• 1 tbsp slivered almonds, toasted
• 3 cups broccoli florets, steamed

Makes 4 Servings

1. In a large skillet, heat oil over medium heat. Add onion and sauté 5 minutes. Add garlic and cook 1 minute more.
2. Stir tomatoes, broth and olives into onion mixture and heat to simmer. Cut fish into 4 portions and arrange in skillet. Cover and cook until fish flakes with a fork, 8 to 10 minutes.
3. To serve, remove fish to 4 plates. Spoon tomato and olive mixture over fish and top each serving with a sprinkle of almonds. Complement with broccoli.

WW POINTS VALUE: 6 pts

Note: This recipe appears on www.weightwatchers.com. I have been cooking a lot of spicy food lately and was in the mood for fish and this was a bold recipe I wanted to try. It's very easy to cook and full of flavor. Even though the recipe calls for  slivered almonds, I think the almonds are optional because you have so much heat and flavor in this dish. The broccoli is used as a side dish to cool off your palate from the fire-roasted tomatoes. If you can't find jalapeno-seasoned diced tomatoes, use regular canned diced tomatoes and add either a big pinch of hot red pepper flakes or jalapenos to the onions while they are sauteeing. I highly recommend putting on a little Gloria Estafan or Jon Secada when making this dish for an authentic Cuban Flare!