Pan-Seared Cod With Basil Sauce
A flavorful pan-seared cod fillet topped with a fresh basil sauce, combining herbs, Parmesan, and olive oil for a light yet savory seafood dish perfect for weeknights.
Ingredients
Instructions
- Combine basil, Parmesan cheese, chicken broth, olive oil, and 1/2 teaspoon salt in a bowl. Set aside.
- Sprinkle the cod fillet with black pepper and 1/2 teaspoon salt.
- Spray a skillet with nonstick spray and heat over medium-high heat.
- Add the fish to the skillet and sauté for 5 minutes on each side or until the fish is flaky.
- Serve the fish topped with the prepared basil sauce.
Tips & Substitutions
For enhanced flavor, consider adding a splash of lemon juice to the basil sauce for a zesty twist. If you don't have fresh basil, you can substitute with a teaspoon of dried basil, but fresh is recommended for the best taste. Pair the cod with a side of Lemon Rice Soup for a delightful Mediterranean meal that complements the fish beautifully.
Serving Suggestions
Serve the pan-seared cod on a bed of sautéed vegetables or alongside a fresh garden salad for a light meal. It pairs well with a glass of white wine, such as Sauvignon Blanc, to enhance the flavors. You might also consider serving it with crusty bread to soak up any extra basil sauce.
Storage & Reheating
To store leftovers, place the cod and basil sauce in an airtight container in the refrigerator for up to 2 days. When reheating, do so gently in a skillet over low heat to prevent the fish from becoming tough. You can also microwave it on low power, covered, for about 30 seconds at a time until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of Pan-Seared Cod With Basil Sauce contains roughly 945 calories, with 37g protein, 108g carbohydrates, and 52g fat. It is an excellent source of iron (222% of the Daily Value), calcium (154% of the Daily Value), and dietary fiber (151% of the Daily Value). Note that it is relatively high in sodium, at 1067mg per serving (46% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen cod for this recipe?
Yes, you can use frozen cod fillets. Just be sure to thaw them completely in the refrigerator before cooking to ensure even cooking and to maintain the fish's texture.
What can I substitute for the chicken broth?
If you prefer a vegetarian option, vegetable broth works well as a substitute for chicken broth. It will still provide a nice depth of flavor to the basil sauce.
How can I tell when the cod is cooked through?
Cod is perfectly cooked when it flakes easily with a fork and has an opaque appearance. Cooking time may vary based on the thickness of the fillet, so keep an eye on it during sautéing.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).