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The Recipe Instructions |
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Ingredients
Olive oil cooking spray, as needed
1 tsp olive oil
1 lb shiitake mushrooms, stems removed
2 large shallots, peeled, minced
2 garlic cloves, peeled, minced
1 tbsp fresh thyme leaves
= (or 1 tspn dried thyme)
3 tbsp balsamic vinegar
4 center-cut cod fillets - (4 oz ea)
1/8 tsp kosher salt, optional
Freshly-ground black pepper, to taste
Directions
Heat a large non-stick skillet over medium high heat. Coat with cooking
spray and olive oil. Add the mushrooms and cook, stirring until softened
and liquid has evaporated. Add the shallot, garlic, thyme, and 2
tablespoons vinegar. Cook 2 minutes, stirring.
Push the vegetables to the side of the skillet and add the cod filets.
Sear on both sides to brown, adding additional cooking spray to prevent
sticking.
Cover and cook over medium heat for 8 minutes, until the fish flakes with a
fork.
To serve, transfer to a serving plate. Top with mushrooms and sprinkle
with remaining tablespoon of vinegar, salt (if using), and pepper to taste.
Serve immediately.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Very Lean Protein, 1/2 Carbohydrate (2
Vegetable).
Nutrition Facts: 165 calories (11 % calories from fat), 23 g protein, 2 g
total fat (0.3 g saturated fat), 11 g carbohydrates, 1 g dietary fiber, 49
mg cholesterol, 90 mg sodium.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 354 Calories; 2g Fat (4.5% calories
from fat); 11g Protein; 88g Carbohydrate; 13g Dietary Fiber; 0mg
Cholesterol; 74mg Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Vegetable; 0
Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Braised Cod With Shiitake Mushrooms Recipe brought to you by Diet Recipes To-Go
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