Tuesday, July 10, 2012

Pan-Seared Cod with Basil Sauce

Gerry and I both happen to love fish and all types of seafood and since I am definitely on a basil kick lately (could be the huge plant I have growing in a pot in the backyard), I knew I had to put this on the menu this week.  It turned out great and the fish with the sauce came in at 199 calories per serving.  Not bad for 32 grams of flavorful protein.

My side dishes were Garlic Smashed Potatoes and Oven Roasted Broccoli which complemented the fish wonderfully.

Pan-Seared Cod with Basil Sauce
Makes 2 servings (1 fillet and 1 1/2 tablespoon basil sauce)

1 1/2 tablespoons fresh basil, minced
1 1/2 tablespoons fat-free low sodium chicken broth
1 tablespoon grated fresh Parmesan cheese
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt, divided
1 garlic clove, minced
2 (6-ounce) cod fillets (about 1 inch thick)
1/8 teaspoon freshly ground black pepper
Cooking spray

Combine basil, broth, cheese, oil, 1/4 teaspoon salt, and garlic in a small bowl.

Sprinkle fish with 1/4 teaspoon salt and pepper.  Heat a medium nonstick skillet over medium-high heat; coat with cooking spray.  Add fish, saute 5 minutes on each side or until fish flakes easily when tested with a fork.  Serve fish with basil mixture.

Adapted from Cooking Light Essential Dinner Tonight Cookbook

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