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pan-seared cod with balsamic vinegar and thyme

 
 

 pan-seared cod with balsamic vinegar and thyme 
    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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