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Healthful Living / Natural Treatments
Recipe Time!!!!
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<blockquote data-quote="Wiped Out" data-source="post: 369163" data-attributes="member: 1631"><p>O.k. I have another recipe which I tried tonight from the same cooking light magazine (it's a few years old). This was delicious!!</p><p></p><p>Pan-Seared Cod with Basil Sauce</p><p></p><p>1/4 cup fresh basil minced (if you have a minicopper use it to make the basil sauce. Otherwise, take time to chop the herb finely before stirring in the remaining ingredients)</p><p></p><p>1/4 cup fat-free, less-sodium chicken broth</p><p></p><p>2 tablespoons grated fresh Parmesan cheese</p><p></p><p>4 teaspoons extra virgin olive oil</p><p></p><p>1 teaspoon salt, divided</p><p></p><p>2 garlic cloves, minced</p><p></p><p>4 (6 oz) cod fillets</p><p></p><p>1/4 teaspoon freshly ground black pepper</p><p></p><p>Cooking spray</p><p></p><p>1. Combine minced basil, chicken broth, cheese, olive oil, 1/2 teaspoon of salt, and minced garlic in a small bowl.</p><p></p><p>2. Sprinkle fish with remaining salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with basil sauce on top. Yield 4 servings (serving size 1 fillet and about 1 1/2 Tablespoons of sauce).</p><p></p><p>Calories 199; Fat grams 6.6 (sat 1.3g, mono 3.5g, and poly .8g) Protein 32 grams, Carbs 1.3 g, Fiber .6g, Cholesterol 76 mgs, Iron .7 mg, Sodium 765 mg, Calcium 85 mg.</p><p></p><p>I served this with some mashed potatoes (the kind you buy in the refrigerated section). It was a quick and easy meal!</p></blockquote><p></p>
[QUOTE="Wiped Out, post: 369163, member: 1631"] O.k. I have another recipe which I tried tonight from the same cooking light magazine (it's a few years old). This was delicious!! Pan-Seared Cod with Basil Sauce 1/4 cup fresh basil minced (if you have a minicopper use it to make the basil sauce. Otherwise, take time to chop the herb finely before stirring in the remaining ingredients) 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 oz) cod fillets 1/4 teaspoon freshly ground black pepper Cooking spray 1. Combine minced basil, chicken broth, cheese, olive oil, 1/2 teaspoon of salt, and minced garlic in a small bowl. 2. Sprinkle fish with remaining salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with basil sauce on top. Yield 4 servings (serving size 1 fillet and about 1 1/2 Tablespoons of sauce). Calories 199; Fat grams 6.6 (sat 1.3g, mono 3.5g, and poly .8g) Protein 32 grams, Carbs 1.3 g, Fiber .6g, Cholesterol 76 mgs, Iron .7 mg, Sodium 765 mg, Calcium 85 mg. I served this with some mashed potatoes (the kind you buy in the refrigerated section). It was a quick and easy meal! [/QUOTE]
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