Pan-seared Cod With Basil Sauce

5.0(29)

This has a fresh pesto-like feel without the nuts, and a lot less fat. Any flaky white fish can be used here - I usually have tilapia or whitefish around rather than cod. I had an open bottle of Reisling and so I used that in place of the broth. From Cooking Light.

by Vino Girl·published 2005-02-27

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Whitefish

Servings

4 serving(s)

Total time

21 min

prep 10 min

Calories / serving

197 kcal

Ingredients (9)

serves

1/4 cup fresh basil, finely mincedbasil
1/4 cup reduced-sodium chicken broth
2 tablespoons parmesan cheese, freshly gratedparmesan
4 teaspoons olive oilolive-oil
1/2-1 teaspoon salt, dividedsalt
2 garlic cloves, mincedgarlic
4 (6 ounce) cod fish fillets or 4 (6 ounce) other similar fishcod
1/4 teaspoon black pepper, freshly groundpepper
cooking spraycooking-spray

Instructions (5 steps)

01Combine basil, broth, cheese, oil, 1/2 tsp salt, and garlic in a small bowl.
02Sprinkle fish with 1/2 tsp salt (I omit) and pepper.
03Coat a large nonstick pan with cooking spray and heat over medium-high heat.
04Saute fish for 5 minutes on each side or until it flakes easily with a fork.
05

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Rich recipe — supports nutrition-aware planning.