How many servings does this recipe make?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

What ingredients do I need for Mediterranean Skillet Cod (South Beach Diet Phase 1)?

You need 10 ingredients. The key ingredients include: 1 tablespoon extra virgin olive oil, 1 medium zucchini, cut into 1/4 inch slices, 1 small onion, thinly sliced, 3 garlic cloves, minced, and more.

Is Mediterranean Skillet Cod (South Beach Diet Phase 1) suitable as seafood?

Yes, Mediterranean Skillet Cod (South Beach Diet Phase 1) falls under the Seafood category and is a great choice for this type of meal.

How do I store leftover Mediterranean Skillet Cod (South Beach Diet Phase 1)?

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Mediterranean Skillet Cod (South Beach Diet Phase 1

Name: Mediterranean Skillet Cod (South Beach Diet Phase 1)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tablespoon extra virgin olive oil; 1 medium zucchini, cut into 1/4 inch slices; 1 small onion, thinly sliced; 3 garlic cloves, minced; 1 pinch salt; 1 pinch fresh ground black pepper; 14 1/2 ounces diced tomatoes, drained; 1/2 cup roasted red pepper, thinly sliced (or preferred 2 pequillo peppers, from a jar, thinly sliced); 24 ounces cod, fillets (4-6 ounce fillets); 2 tablespoons fresh parsley, chopped

Try this homemade Mediterranean Skillet Cod (South Beach Diet Phase 1) recipe the whole family will love. Made with extra virgin olive oil, zucchini, on…

This Mediterranean Skillet Cod (South Beach Diet Phase 1) relies on simple, everyday ingredients such as extra virgin olive oil, small onion, thinly sliced, garlic cloves, minced and salt. It comes together quickly and makes 4 servings, at about 193 kcal each. The step-by-step instructions below are written to be easy to follow, even on a busy day.

It's versatile enough for an easy weeknight dinner yet satisfying enough for guests at the weekend. Serve it with your favorite sides, and keep any leftovers for a quick meal the next day.

Updated Jun 30, 2026

Serves 4 Seafood

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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Mediterranean Skillet Cod (South Beach Diet Phase 1)

Tips for the best results

Variations & substitutions

My Personal Notes

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Frequently Asked Questions