Pan-Seared Cod with Basil Sauce

Now I know how to make a pesto without pine nuts (or dirtying up the food processor). Nice way to add lots of flavor to a relatively bland fish. I made the same sauce last night and tossed it with some whole wheat spaghetti. Better on this fish, but just as quick and did the trick. I must use the basil up before it freezes outside! BTW to the fish eating MN metro crowd: Fresh cod is on sale at Rainbow this week for cheap.

Pan-Seared Cod with Basil Sauce


Ingredients
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
Preparation

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.

4 servings (serving size: 1 fillet and about 1 1/2 tablespoons basil sauce)

Nutritional Information
Calories:199 (30% from fat)Fat:6.6g Protein:32g Carbohydrate:1.3g Fiber:0.6g Cholesterol:76mg Iron:0.7mg Sodium:765mg Calcium:85mg

Lia Mack Huber Cooking Light, MARCH 2004