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August 23, 2004
Pan-Seared Cod with Basil Sauce
1/4 cup fresh basil, minced
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons grated fresh Parmesan cheese
4 teaspoons extravirgin olive oil
1 teaspoon salt, divided
2 garlic cloves, minced
4 (6-ounce) cod fillets
1/4 teaspoon freshly ground black pepper
Cooking spray
Combine basil, broth, cheese, oil, 1/2 teaspoon salt, and garlic in a small bowl.
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.
Yield: 4 servings (serving size: 1 fillet and about 1 1/2 tablespoons basil sauce)
CALORIES 199 (30% from fat); FAT 6.6g (sat 1.3g, mono 3.5g, poly 0.8g); PROTEIN 32g; CARB 1.3g; FIBER 0.6g; CHOL 76mg; IRON 0.7mg; SODIUM 765mg; CALC 85mg
Posted by carcharhinid at August 23, 2004 08:41 PM