Pan-seared Cod With Basil Sauce |
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Prep Time: 10 Minutes Cook Time: 1 Minutes |
Ready In: 11 Minutes Servings: 4 |
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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. 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 4 (6 ounce) 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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