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Wednesday, June 8, 2016

Pan Seared Cod

How to Make Pan Seared Cod Recipe - preparation 5 minutes cooking time 15 minutes calories 250 kcals

Serves 2

spray oil
1 red onion, chopped
2 garlic cloves, crushed
1 tbsp balsamic vinegar
250g/9oz vine-ripened cherry tomatoes, halved
1 x 200g/7oz can butter (lima) beans, drained
2 x 150g/5oz cod fillets, skinned
2 tsp lemon juice
2 tbsp chopped fresh parsley
salt and ground black pepper

1 Spray a frying pan lightly with oil and place over a low heat. Add the red onion and garlic and cook for 5 minutes, stirring occasionally, until tender.

2 Add the balsamic vinegar and cherry tomatoes and cook for 5 minutes. Add the beans and cook gently for 5 minutes. Season to taste with salt and pepper.

3 Meanwhile, spray a non-stick frying pan lightly with oil and place over a medium heat. Cook the cod for 8–10 minutes, turning halfway, until thoroughly cooked.

4 Arrange the tomato and bean mixture on two plates and place the cooked cod on top. Add a grinding of black pepper and a squeeze of lemon juice and sprinkle with parsley.

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