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Pan-Seared Cod with Basil Sauce

Pan-Seared Cod with Basil Sauce
Becky Luigart-Stayner; Jan Gautro
Yield

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

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

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

Nutrition 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

How to Make It

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

  2. 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.