Pan-seared Cod With Basil Sauce


Food.com
21 mins (prep 10, cooking 11)
9 ingredients
4 servings
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.

Categories:  served-hot , fish , high-in... , equipment , low-carb , <-30-mins , easy , small-appliance , main-dish , freshwater-fish , stove-top , tilapia , north-american , low-sat.-fat , food-processor~blender , taste~mood , romantic , whitefish , free-of... , low-in... , time-to-make , very-low-carbs , egg-free , low-calorie , european , cod , high-protein , presentation , seafood , healthy , saltwater-fish , savory ,
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Ingredients

Nutrition

Serving Size (57.53 g)
Servings 4
Amount per Serving
Calories 114.77 Calories from Fat 54.36
% Daily Value *
Total Fat 6.04g 37.16%
Saturated Fat 1.16g 23.3%
Trans Fat 0.0g %
Cholesterol 22.74mg 30.32%
Sodium 398.26mg 66.38%
Total Carbohydrate 3.65g 4.87%
Dietary Fiber 0.11 g 1.75%
Sugars 0.13 g %
Protein 11.62g 93.0%
Vitamin A 12.99IU% Vitamin C 0.47mg%
Calcium 67.72mg% Iron 0.69mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
fresh basil, reduced-sodium chicken broth
 

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