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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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Pan-seared Cod With Basil Sauce

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

⁽¹⁵⁾ RATE IT NOW Print Recipe

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

1/4 cup fresh basil, finely minced
1/4 cup reduced-sodium chicken broth
2 tablespoons parmesan cheese, freshly grated
4 teaspoons olive oil
1/2-1 teaspoon salt, divided
2 garlic cloves, minced
4 (6 ounce) cod fish fillets or other similar fish
1/4 teaspoon black pepper, freshly ground
cooking spray

Directions

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

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Featured Reviews for This Recipe

From: Robert B.

On Oct 24, 2009

Light, healthy, and wonderfully flavorful for being so quick and easy to prepare. Who can argue with a combination like that? I made everything as per the recipe. Was a little doubtful about the sauce, but as soon as I tasted it I thought, "Wow, I made *this*?". (I'm not exactly Top Chef material.) It really transformed plain old cod into something special. This is a dish I would feel confident putting on the menu when entertaining. It paired wonderfully with a very moderately priced Sauvignon Blanc.

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From: Chef #1049994

On Sep 23, 2009

Didn't think this was spectacular but certainly not bad. I'm a big fan of pesto but for some reason this just didn't really work for me. The sauce didn't seem to work with the fish and it all ended up being quite bland. Maybe my expectations were too high due to all the rave reviews.

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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!

6 people found this review helpful

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