QiMeal
Pan-Seared Cod with Basil Sauce
Pan-Seared Cod with Basil Sauce · ready in 25 min · 4 servings · 260 kcal per serving · easy · 9 ingredients
Tender cod fillets are seared until flaky and golden, then finished with a fragrant basil sauce that brings savory depth and a touch of richness. This light yet flavorful dish feels elegant while remaining simple enough for a weeknight meal.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Serves
- 4
- kcal
- 260
- Difficulty
- easy
Ingredients · 4 servings
- 40 gBasil, fresh
- 240 gReduced-sodium chicken broth
- 40 gParmesan cheese
- 30 gOlive oil
- 6 gSalt
- 12 gGarlic cloves
- 600 gCod fish fillets
- 2 gBlack pepper
- 5 gCooking spray
Equipment
stovetop, chef knife, cutting board, fish spatula, measuring cups, mixing bowl, plates, serving spoon, skillet
Instructions
- Prep basil sauce
Gather ingredients and tools, then combine basil, reduced-sodium chicken broth, Parmesan cheese, olive oil, salt, and garlic cloves in a small bowl. · 5 min
What to look for: Sauce looks green and slightly chunky
- Season cod
Season the cod fish fillets evenly on both sides with salt and black pepper. · 2 min
What to look for: Fillets evenly speckled with seasoning
- Heat skillet
Coat a large nonstick skillet with cooking spray and heat it over medium-high heat. · 3 min
What to look for: Pan surface looks lightly shimmering
- Sear cod
Add the seasoned cod fish fillets to the hot skillet and sauté, turning once, until cooked through. · 10 min
When it is done: Fish flakes easily with a fork and reaches 63°C or 145°F internally
- Sauce and serve
Transfer the cod to plates and spoon the basil sauce over the top before serving. · 2 min
What to look for: Sauce coats the fish evenly
Nutrition (per serving)
| kcal | 260 |
|---|---|
| Protein | 32 g |
| Carbohydrates | 4 g |
| of which sugars | 1 g |
| Fat | 14 g |
| of which saturated | 4 g |
| Fibre | 1 g |
| Sodium | 420 mg |
Nutri-ScoreA
Allergens
Contains: fish, milk
May contain: histamine
Storage and reheating
- Fridge: up to 2 days
- Freezer: not recommended
Ingredient substitutions
Basil
- parsley: Use flat-leaf parsley for the cleanest flavor.
- spinach: Blanch briefly before blending for smoother sauce.
Reduced-sodium chicken broth
- vegetable broth: Choose low-sodium for best control of salt.
Parmesan cheese
- pecorino romano: Slightly saltier, so reduce added salt.
Olive oil
- avocado oil: Good for high-heat searing.
Salt
- sea salt: Adjust to taste.
Garlic cloves
- garlic powder: Add directly to sauce.
