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

Cauliflower (Pretend Mashed Potatoes) SB Diet Phase 1

Ingredients
1 whole cauliflower, cut into large florets (about 8 cups)
3 garlic cloves, peeled
2 cups of fat free milk
8 oz fat free cheddar
Salt
Freshly ground black pepper
2 tablespoons chopped fresh chives

Instructions
In a large saucepan, combine cauliflower, garlic, and cover with water.. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.

Reserve 2 tablespoons of the cooking liquid, then drain cauliflower and garlic. Transfer cauliflower and garlic to a food processor or Vita-mix blender and process until smooth, add milk, pulsing in some or all of the reserved cooking liquid, if necessary, to moisten mixture. Season with salt and pepper to taste. Stir in fat free cheese. Just before serving, stir in chives. Serve warm.

Here's another version of this recipe.