Pan Seared Cod with Basil Sauce

  • 15 Mins

    Prep Time

  • 10 Mins

    Cook Time

  • 4


  • 200


  • 6.5g


  • 1g


  • 32g




  • ¼ Cup Fresh Basil, washed and minced
  • ¼ Cup Chicken Broth
  • 2 Tbsp Fresh Parmesan Cheese, grated
  • 1 Tbsp Extra Virgin Olive Oil
  • 1 Tsp Salt, divided
  • ½ Tsp Garlic Powder
  • 1 Tbsp Capers
  • Juice from ½ Lemon, wash lemon before juicing
  • 4 (6 oz) Cod Fillets
  • ¼ Tsp Black Pepper
  • FFish:

    Substitute chicken breast or tofu

  • DDairy:

    Parmesan cheese has trace amounts of lactose, omit cheese if bothersome


  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Prepare Basil Sauce Whisk together basil, chicken broth, Parmesan cheese, extra virgin olive oil, ½ tsp salt, garlic powder, capers, and lemon juice in a small bowl.

  • 3.

    Season Fish & Prepare Skillet Sprinkle fish fillets with remaining salt and pepper. Heat a large, nonstick skillet over medium-high heat and coat with cooking spray.

  • 4.

    Sauté Fish Add fish to hot skillet; sauté for five minutes on each side, or until fish is flaky and cooked through.

  • 5.

    Serve & Enjoy Plate fish and spoon basil sauce on top.

  • 6.

    Wash Hands Wash hands with soap and water.

Recipe adapted from myrecipes.com

Nourishment Notes


Cod is a lean protein source which is important for building new, healthy cells. Protein needs may be elevated when undergoing cancer treatments.

Fatigue Buster

  • Frozen Fillets

    Use individually packaged frozen cod or tilapia fillets.

  • Lemon Juice

    Purchase pre-squeezed lemon juice.

  • Basil

    Look for minced, fresh basil at your local grocery store.

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