Pan-Seared Cod with Basil Sauce

Pan-Seared Cod with Basil Sauce Recipe
Becky Luigart-Stayner; Jan Gautro
Serve a fish fillet flavored with fresh basil, Parmesan cheese, and garlic.


4 servings (serving size: 1 fillet and about 1 1/2 tablespoons basil sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 199
Caloriesfromfat 30 %
Fat 6.6 g
Satfat 1.3 g
Monofat 3.5 g
Polyfat 0.8 g
Protein 32 g
Carbohydrate 1.3 g
Fiber 0.6 g
Cholesterol 76 mg
Iron 0.7 mg
Sodium 765 mg
Calcium 85 mg


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


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.

Lia Mack Huber,

Cooking Light

March 2004
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