Weight Loss Recipe: Pan-Seared Cod With Balsamic Dressing

Weight Loss Recipe: Pan-Seared Cod With Balsamic Dressing

Lean protein in your diet is essential to weight loss and weight maintenance. Cod is an excellent source of lean protein as it is lower in fat than red meats.

Losing weight isn't about hunger, misery and crash dieting! By learning to make, delicious, easy-to-prepare, nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.

Instead of high-calorie, fatty sources – use spices to provide flavoursome, exciting meals your whole family will enjoy. “Pan Seared Cod With Balsamic Thyme” is another recipe in a range of hunger-fighting, low-fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals – while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with food, you're much more likely to abandon your program. Experiment with spices to find exciting alternatives, try new recipes and build your repertoire of quick home-cooked meals to replace takeouts, frozen dinners and snacks. Your body will love you and your family will be delighted.


500g fresh cod fillet (or boneless, skinless chicken breasts)
2 teaspoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons fresh thyme
salt and pepper to taste


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:

Calories: 228
Protein: 40 grams
Fat: 6 grams
Carbohydrates: 1 grams

Until Next Time

Dominus Owen Markham

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