The Recipe
Pan-seared Cod With Basil Sauce
COOK TIME : 11 minutesPREP TIME : 10 minutes
From Food.com
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Ingredients
DESCRIPTION
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 Cook
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
NUTRITION
| Calories | 197 | 10% | |
| Cholesterol | 76 | 25% | |
| Carbohydrates | 1 | 0% | |
| Fat | 6 | 8% | |
| Protein | 32 | 64% |
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