Braised Cod with Shiitake Mushrooms

(makes 4 servings)

olive oil cooking spray
1 teaspoon (5 ml) olive oil
1 pound (480 g) shiitake mushrooms, stems removed
2 large shallots, peeled and minced
2 cloves garlic, peeled and minced
1 tablespoon (5 ml) fresh thyme leaves or 1 teaspoon dried
3 tablespoons (45 ml) balsamic vinegar
4 4-ounce (120 g ) center cut cod fillets
1/8 teaspoon (0.6 ml) kosher salt, optional
freshly ground pepper

1. 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.
2. 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.
3. Cover and cook over medium heat for 8 minutes, until the fish flakes with a fork.
4. 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.

Per serving: 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
Diabetic exchanges: 3 very lean protein, 0.5 carbohydrate (2 vegetable)