1/4 C. fresh basil, minced
1/4 C. fat-free, less-sodium chicken broth
2 T. grated fresh Parmesan cheese
4 tsp. extravirgin olive oil
1 tsp. salt, divided
2 garlic cloves, minced
4 (6-oz.) cod fillets
1/4 tsp. freshly ground black pepper
Cooking spray

Combine basil, broth, cheese, oil, 1/2 tsp. salt, and garlic in a small bowl.
Sprinkle fish with remaining 1/2 tsp. salt and pepper. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; sauté 5 minutes on each side or until fish flakes easily when tested with a fork. Serve fish with the basil mixture.

Yield: 4 servings
Serving size: 1 fillet and about 1 1/2 T. basil sauce

Calories: 199
Fat: 6.6g
Fiber: 0.6g