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

Tilapia with Garlic Butter

Tilapia is a great choice for a low carb diet or any healthy diet.

Cook Time: 15 minutes

Ingredients:
2 tablespoons butter (a little more may be better)
2 cloves garlic, finely minced
dash pepper
dash salt
pinch dried dillweed or parsley
dash paprika
4 tilapia fillets

Preparation:
In saucepan, combine butter, garlic, pepper, salt, dillweed, and paprika. Heat over low heat until butter is melted and starts simmering. Remove from heat. Brush a little of the butter mixture in the bottom of a shallow baking dish (line baking dish with foil, if desired) then place tilapia fillets on the buttered area. Brush top of each tilapia fillet with the seasoned butter mixture. Bake at 350° for 12 to 15 minutes, until tilapia flakes easily with a fork.

Serves 2.

Thanks goes to About.com

Wild Alaskan Salmon Fillet

shown on BBQ with Bobby Flay

Ingredients
2 tablespoons celery seed
1 tablespoon paprika
1 tablespoon ground nutmeg
1 tablespoon chili powder
1 tablespoon garlic powder
1 tablespoon onion salt
2 tablespoons dried marjoram
1 tablespoon kosher salt
1 1/2 tablespoons light brown sugar
1 tablespoon fresh ground black pepper
2 sides of Alaskan salmon, each 3 1/2 pounds
Extra-virgin olive oil (I used butter, yum)

Directions:
Combine all spices. Generously rub the spice mixture on the flesh side of the salmon and drizzle with a light coat of oil. Place the salmon on the grill, flesh side first. Let cook for about 7 to 10 minutes each side.

Fish and Spinach

INGREDIENTS
1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
1 cup sharp Cheddar cheese
1/3 cup dry bread crumbs
1 egg, beaten
1 pound cod fillets (I used tilapia)
salt and pepper to taste

DIRECTIONS
Preheat oven to 350 degrees F (165 degrees C).
In a bowl, mix the spinach, 1/2 cup Cheddar cheese, about 5 tablespoons dry bread crumbs, and the egg. Spread the mixture into the bottom of a small baking dish. Arrange the fillets on top of the spinach mixture, and season with salt and pepper (I also sprinkled some lemon pepper on top of fish). Top with the remaining Cheddar cheese and bread crumbs.
Cover, and bake 30 minutes in the preheated oven, or until fish flakes easily with a fork.