Cod with Shallots and Thyme

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (5 oz pan-seared cod) contains 290 calories, 2 g carbohydrate, (0 g fiber), 31 g protein, 17 g fat, (9 g saturated fat), 105 mg cholesterol, and 270 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 290
  • Servings: 4
  • Active Time: 15 minutes
  • Total Time to Make: 15 minutes
  • Cooking Technique: Pan Searing
Cod with Shallots and Thyme

Ingredients

Directions

  1. Dust fillet with pan-searing flour. Pat off excess.
     
  2. Heat olive oil in pan on MED-HIGH, until oil faintly smokes; add fish. Turn over when fish changes color one-quarter of way up and seared side has turned paper-bag brown
     
  3. Reduce heat to MED. Cook until fish reaches internal temp of 120 degrees (check by inserting thermometer halfway into thickest part of fish).
     
  4. Add 1 tsp butter, chopped shallots and chopped thyme to pan. Melt and blend, but do not burn the butter. Baste fillet and cook until internal temp reaches 130 degrees. Transfer to clean platter; let rest at least 2 min.
Options
  • Serve with Knorr Lemon & Herb Sauce.
     
  • For added convenience and less saturated fat, substitute 2 Tbsp Wegmans Basting Oil and 2 tsp butter for shallots, thyme and butter.

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