Recipe:Cod in a Basil Sauce

Recipe: Pan-seared Cod in a Basil Sauce

This is a very good and delicate taste for fish.

I have served this with steamed green beans and cauliflower. The starch was basmati rice (if you are pressed for time try instant mashed potatoes.).

Wine Note: (I am no sommelier, but, once in a while, I’ll note a good pair.) I found that a Sauvignau Blanc is great for this dish; Chateau St. Michelle was very good with this dish.

This recipe was from Cooking Light (March 2004, Page 188).

Pan-seared Cod in a Basil Sauce
¼ cup fresh Basil
¼ cup Fat-free Chicken broth
1 Tbsp Parmesan Cheese
4 Tbsp Olive Oil
1 tsp salt, divided
2 garlic cloves, minced
4-6 oz. Cod fillets
¼ tsp black pepper

Combine basil, broth, cheese and oil with ½ tsp of salt and garlic. Set aside.

Sprinkle fish with salt and pepper.
Heat skillet coated with cooking spray over medium heat.
Add fish, saute 5 minutes per side.
Serve fish topped with basil sauce

4 servings
Cal. 199, Fat 6.6 g, Protein 33g