Cod with Artichoke (South Beach Phase 1)

Made another yummy South Beach main dish tonight! It turned out to be pretty yum, too. It's also quick and easy.

Ingredients
1 1/2 pounds cod fillet
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil
1 tablespoon dried basil
Salt and freshly ground black pepper
10 ounces marinated artichoke hearts (about 12 pieces), plus 1 tablespoon liquid from jar

Instructions
Heat oven to 450°F.

Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid.

Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Nutritional information
Per serving:
250 calories
10 g fat (1 g sat)
8 g carbohydrate
33 g protein
3 g dietary fiber
430 mg sodium

Artichoke Chicken

INGREDIENTS (Nutrition)
1 (15 ounce) can artichoke hearts, drained and chopped
3/4 cup grated Parmesan cheese
3/4 cup mayonnaise (I used 1/2 fat free mayo and 1/2 fat free sour cream)
1 pinch garlic pepper
4 skinless, boneless chicken breast halves


DIRECTIONS
Preheat oven to 375 degrees F (190 degrees C).
In a medium bowl, mix together the artichoke hearts, Parmesan cheese, mayonnaise, and garlic pepper. Place chicken in a greased baking dish, and cover evenly with artichoke mixture.
Bake, uncovered, for 30 minutes in the preheated oven, or until chicken is no longer pink in the center and juices run clear.