Skip to main content
Dinner

Pan Seared Cod with Basil Sauce

  • 15 Mins

    Prep Time

  • 10 Mins

    Cook Time

  • 4

    Servings

  • 200

    Calories

  • 6.5g

    Fat

  • 1g

    Carbs

  • 32g

    Protein

Recommended For:

Crohn’s Disease & Ulcerative Colitis

Download Recipe PDF
  • Share:

Ingredients

  • ¼ Cup Fresh Basil, 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 (omit if bothersome)
  • Juice from ½ Lemon
  • 4 (6 oz) Cod Fillets
  • ¼ Tsp Black Pepper (omit if bothersome)

What You’ll Need

  • Measuring Cup

  • Measuring Spoons

  • Whisk

  • Skillet

  • Tongs

  • Mixing Bowl

  • Spoon

  • Cooking Spray

  • FFish:

    Chicken breast, tofu

  • DDairy:

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

  • FFODMAPs:

    Omit garlic powder

Instructions

  • 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

Cod is low in fat and provides important nutrients like B-12, phosphorus and niacin. It is also a great protein source, which is important for building new, healthy cells.

Remission Remix

  • Serve with a Salad

    Serve with a green salad for a light & refreshing meal.

You may also like

There's plenty more delicious recipes to try!

Connect with a Dietitian

We use prevailing industry practices to protect your information you submit to us using this form. While we are diligently working to protect your information, it is still possible your information could be intercepted or hacked while it’s sent to us. We don’t recommend you put anything about you in this form you do not want to risk being exposed to a hacker. Because of these risks, we cannot guarantee the privacy of your information submitted on this form. We’ll keep working to improve the privacy and security of our website to keep up with prevailing industry practices.