Community Recipe
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Quick-and-Easy Cod Fillet Dinner

Total Time: 22 minutes

• Garlic mashed potatoes: Place 4 cups cubed peeled Yukon gold potatoes in a saucepan; cover with water. Bring to a boil; cook 6 minutes or until tender. Drain. Return potatoes to pan. Add 1/4 cup fat-free, less-sodium chicken broth, 1/4 cup reduced-fat sour cream, 2 tablespoons butter, 1/2 teaspoon salt, and 3 minced garlic cloves; mash with a potato masher to desired consistency.

• Sautéed spinach

GAME PLAN

1. While potatoes cook, prepare basil sauce

2. While fish cooks:
• Finish potatoes
• Prepare spinach

Pan-Seared Cod with Basil Sauce

Serve a fish fillet flavored with fresh basil, Parmesan cheese, and garlic.

Photo by: Becky Luigart-Stayner; Jan Gautro

Ingredients

1/4 cup fresh basil, minced
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons grated fresh Parmesan cheese
4 teaspoons extravirgin olive oil
1 teaspoon salt, divided

2 garlic cloves, minced
4 (6-ounce) cod fillets
1/4 teaspoon freshly ground black pepper
Cooking spray

Preparation

Combine basil, broth, cheese, oil, 1/2 teaspoon salt, and garlic in a small bowl.

Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; sauté 5 minutes on each side or until fish flakes easily when tested with a fork. Serve fish with the basil mixture.

Cooking Light MARCH 2004