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PAN-SEARED COD WITH BALSAMIC VINEGAR AND THYME (serves 2)

A deliciously moist and flavorful fish dish.

 

Ingredients:
1 pound fresh cod filet (or boneless, skinless chicken breasts)
2 teaspoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon fresh thyme
salt and pepper to taste

Directions:
Sprinkle fish with salt and freshly ground pepper on both sides. Heat a large skillet for which you have a cover over medium-high heat. When hot, add the olive oil. When the oil is hot, place the fish in the pan, lower the heat to medium and cook for five minutes or until the underside is brown and a crust begins to form.

Carefully turn the fish over, turn the heat down to medium-low and cover the skillet. Cook for about 5 minutes more.* Fish is done when it flakes with a fork. Remove fish from skillet and place on a plate. Bring the heat back up to medium-high, add the balsamic vinegar and cook quickly, scraping the pan with a spatula.

Turn off the heat, put the fish back in the skillet and turn over to coat both sides with the reduced vinegar. Sprinkle with fresh thyme leaves and serve immediately.

*Note: Fish should cook for about 10 minutes for each inch of thickness. If you use chicken breast instead, it will need a total of about 15 minutes cooking time.

Nutritional Analysis Per Serving (with cod):
Calories: 228
Protein: 40 grams
Fat: 6 grams
Carbohydrates: 1 gram

 

 

 

 

 

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