Pan Seared Cod In A White Wine Tomato Basil Sauce Food

PAN-SEARED COD WITH BASIL SAUCE

Pan-seared Cod With Basil Sauce image

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 Cooking Light.

Provided by Vino Girl

Categories Whitefish

Time 21m

Yield 4 serving(s)

Number Of Ingredients 9

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

Steps:

Combine basil, broth, cheese, oil, 1/2 tsp salt, and garlic in a small bowl.
Sprinkle fish with 1/2 tsp salt (I omit) and pepper.
Coat a large nonstick pan with cooking spray and heat over medium-high heat.
Saute fish for 5 minutes on each side or until it flakes easily with a fork.
Spoon basil sauce over fish to serve.

Nutrition Facts : Calories 196.7, Fat 6.5, SaturatedFat 1.3, Cholesterol 75.9, Sodium 426.5, Carbohydrate 0.9, Fiber 0.1, Sugar 0.1, Protein 32

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