Phase 1

Cauliflower replaces potatoes as the secret Phase 1 ingredient in this South Beach Diet classic.

Thin asparagus always makes an elegant side dish. Sprinkled with a hint of red pepper flakes, the presentation is quite impressive. This dish is lovely served with a fish main course.

This cheesy baked dish, packed with spinach and flavored with tasty sun-dried tomatoes, is a great alternative to traditional pizza.

Eggplant takes on a delicious, slightly smoky flavor when roasted in a hot oven. Sprinkled with fresh lemon juice and salt, this version is great match for any fish dish. Try it with the Italian-Style Tofu Bake recipe.

Perfect for those in South Beach Diet Phase 1. In later phases, you can add cooked soba noodles. Substitute chopped scallions if you don't like cilantro. 

Cod, sole, or flounder may be substituted for the orange roughy.

This recipe is based on a South Beach Diet cookbook recipe. The introduction states, "Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents." Additionally, Dr. Oz, in his You, the Owner's Manual book, states that "The best fish (those with the least mercury and PCBs [polychlorinated biphenl]) are wild, line-caught salmon (almost all canned salmon is wild, healthful salmon), mahi mahi, catfish, flounder (sole), tilapia, and whitefish."

Cacciatore means “hunter-style.”

Use one piece of Tilapia per person, recipe created by Kalyn with inspiration from the cooking instructions on Highliner Tilapia Loins.