Pan Seared Cod With Basil Sauce Food

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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

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

PAN-FRIED COD WITH LEMON BASIL SAUCE



Pan-Fried Cod With Lemon Basil Sauce image

Adapted from one of my favorite tilapia recipes to work with cod, mixed with one of my favorite spices, fresh basil. You can substitute dry white wine for the broth, or half and half it would be best. This is a great white no fail fish dish for any night of the week. I do like to serve it with potatoes or spinach to help accent and absorb the sauce. Do not hesitate to use lemon juice from concentrate, for fresh lemon can be too strong. If using fresh lemon use half, then add more to taste.

Provided by JBs Girl

Categories     < 30 Mins

Time 20m

Yield 4 serving(s)

Number Of Ingredients 10

1 cup chicken broth
1/4 cup lemon juice
2 tablespoons olive oil
4 (6 -8 ounce) cod fish fillets
1/4 teaspoon kosher salt
1/4 teaspoon freshly craked pepper
1 tablespoon paprika
1/2 cup flour
4 tablespoons butter
1/4 cup fresh basil, chopped

Steps:

  • Heat oil in large skillet over medium heat.
  • Sprinkle fish with salt, pepper & paprika. Coat fish in flour on a shallow dish, shake off excess flour.
  • When oil heats add fillets and saute 3 mins both sides.
  • Remove fillets from pan and pour broth, lemon juice, and chopped fresh basil into the hot pan. Bring to a boil and whisk in 4 tablespoons of butter for 1 to 2 minutes, then simmer for 5 to 10 minutes till sauce reduces by half. Basil will turn the color of steamed spinach, it is okay, you will taste the sweet basil accent in the sauce.
  • Serve sauce over fillets.

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