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Nutrition Facts

Serving Size 1 (198g)

Recipe makes 4 servings

Calories 196
Calories from Fat 58 (29%)
Amount Per Serving %DV
Total Fat 6.5g 9%
Saturated Fat 1.3g 6%
Monounsaturated Fat 3.7g
Polyunsaturated Fat 0.9g
Trans Fat 0.0g
Cholesterol 75mg 25%
Sodium 426mg 17%
Potassium 744mg 21%
Total Carbohydrate 1.0g 0%
Dietary Fiber 0.2g 0%
Sugars 0.1g
Protein 32.0g 63%

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By: ~Rita~

Pan-seared Cod With Basil Sauce

Recipe #112259 | 21 min | 10 min prep | add private note

By: Vino Girl
Feb 27, 2005

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.

SERVES 4 (change servings and units)

Ingredients

Directions

  1. 1
    Combine basil, broth, cheese, oil, 1/2 tsp salt, and garlic in a small bowl.
  2. 2
    Sprinkle fish with 1/2 tsp salt (I omit) and pepper.
  3. 3
    Coat a large nonstick pan with cooking spray and heat over medium-high heat.
  4. 4
    Saute fish for 5 minutes on each side or until it flakes easily with a fork.
  5. 5
    Spoon basil sauce over fish to serve.

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Featured Reviews for This Recipe

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From: nsomniak6

On Jul 12, 2008

This is a great combination! I might fry the fish in olive oil next time because my fish fell apart and stuck to the pan, but that could just be my cooking skills. This reminds me of the Parmesan Basil Asparagus recipe that I got from Bon Apetit , but they used butter and lemon and no broth. This was excellent thanks for posting!

1 person found this review helpful

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  • From: Chef Mean Green

    On Apr 5, 2008

    This was great! So flavorful and so light, what more could you ask for. This could be used for much more than fish and maybe next time i'll pair it will chicken. Thanks for posting!

    1 person found this review helpful

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  • reviewer icon

    From: sugarpea

    On Apr 25, 2005

    Loved it. An especially fine recipe for an ordinarily boring white fish fillet. Simple and quick - just about perfect in my book.

    5 people found this review helpful

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  • From: SmoochTheCook

    On Sep 19, 2007

    OK, all this hype over this newly famed "pesto" and I had yet to try anything like it. So, when I read your description, I jumped at the chance (and with the ingredients, didn't seem like a bad choice!). You have now introduced me to what is going to be my new chicken sauce, side dish dip, toothpaste, ice cream topper....you name it! :D YUM all the way! Perfectly cooked fish (I omitted the salt in cooking as I like to sprinkle a salt sub on instead afterwards and also used orange roughy instead of cod), a delicious sauce, and a happy tummy. All I put with it was a big baked potatoe with some cream cheese and fresh chives and I had an easy night of cooking. Oh, yes, and the ease and prep...tops on my list! Thanks so much for dinner tonight and most likely tomorrow night. :D Hope I can find more recipes from you!

    3 people found this review helpful

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  • Read all 7 reviews

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