Pan-Seared Cod with Basil Sauce Recipe

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Pan-Seared Cod with Basil Sauce
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Ingredients:

Directions:

  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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 45.46 Kcal (190 kJ)
Calories from fat 6.83 Kcal
% Daily Value*
Total Fat 0.76g 1%
Cholesterol 15.52mg 5%
Sodium 735.64mg 31%
Potassium 114.13mg 2%
Total Carbs 1.03g 0%
Sugars 0.34g 1%
Dietary Fiber 0.1g 0%
Protein 6.85g 14%
Vitamin C 0.9mg 1%
Iron 0.4mg 2%
Calcium 47.3mg 5%
Amount Per 100 g
Calories 75.18 Kcal (315 kJ)
Calories from fat 11.3 Kcal
% Daily Value*
Total Fat 1.26g 1%
Cholesterol 25.66mg 5%
Sodium 1216.53mg 31%
Potassium 188.74mg 2%
Total Carbs 1.71g 0%
Sugars 0.56g 1%
Dietary Fiber 0.16g 0%
Protein 11.33g 14%
Vitamin C 1.5mg 1%
Iron 0.7mg 2%
Calcium 78.2mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1
    Points
  • 1
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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