• register

Superfoods for a Super YOU

By January 30, 2016 Superfoods for a Super YOU

Check out all the ingredients and directions to prepare and cook the best PAN SEARED COD WITH BASIL SAUCE.

This fresh and healthy recipe is ready in about 20 minutes.


PREPARATION:

Combine basil, broth, cheese, oil, 1/2 teaspoon salt, and garlic in a small bowl.

Sprinkle fish with remaining 1/2 teaspoon salt and pepper.

Heat a large nonstick skillet coated with cooking spray over medium-high heat.

Add fish;cook for 5 minutes on each side or until fish flakes easily when tested with a fork.

Serve fish with the basil mixture.


INGREDIENT:

1/4 cup fresh basil, minced

1/4 cup fat-free, less-sodium chicken broth

2 tablespoons grated fresh Parmesan cheese

4 teaspoons extra virgin olive oil

1 teaspoon salt, divided

2 garlic cloves, minced

4 (6-ounce) cod fillets

1/4 teaspoon freshly ground black pepper

Cooking spray