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Becky Luigart-Stayner; Jan Gautro Photo by: Becky Luigart-Stayner; Jan Gautro

Pan-Seared Cod with Basil Sauce

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

Cooking Light MARCH 2004

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

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.

Nutritional Information

Amount per serving
  • Calories: 199
  • Calories from fat: 30%
  • Fat: 6.6g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 0.8g
  • Protein: 32g
  • Carbohydrate: 1.3g
  • Fiber: 0.6g
  • Cholesterol: 76mg
  • Iron: 0.7mg
  • Sodium: 765mg
  • Calcium: 85mg
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Pan-Seared Cod with Basil Sauce Recipe

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