Pan Seared Roughy With Basil Sauce Recipes

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PAN SEARED ROUGHY WITH BASIL SAUCE



Pan Seared Roughy With Basil Sauce image

I was finally able to take a recipe (Recipe #112259) and make it using what I had on hand. It's not changed all that much from the original, as I'm sure you can tell, but I'm getting better. I don't know who will agree, but this is GREAT! It's like having a pesto sauce on top without the expense of pesto...and feels good that it's made in my own kitchen too.

Provided by SmoochTheCook

Categories     Orange Roughy

Time 31m

Yield 4 serving(s)

Number Of Ingredients 9

4 teaspoons dried basil
1/4 cup nonfat chicken broth
2 tablespoons vegan parmesan cheese, freshly grated
4 teaspoons extra virgin olive oil
1/2-1 teaspoon salt, divided
2 garlic cloves, minced
4 (4 ounce) orange roughy fillets
1/4 teaspoon black pepper, freshly ground
cooking spray

Steps:

  • Combine basil, broth, cheese, oil, 1/2 tsp salt, and garlic in a small bowl.
  • Sprinkle fish with 1/2 tsp salt (I omit) and pepper.
  • Coat a large nonstick pan with cooking spray and heat over medium-high heat.
  • Saute fish for 5 minutes on each side or until it flakes easily with a fork.
  • Spoon basil sauce over fish to serve.

Nutrition Facts : Calories 134.8, Fat 5.4, SaturatedFat 0.6, Cholesterol 71.4, Sodium 407.7, Carbohydrate 1, Fiber 0.3, Protein 19.8

PAN FRIED HALIBUT STEAK WITH LIGHT GREEN SAUCE



Pan Fried Halibut Steak with Light Green Sauce image

A delightful and rich halibut recipe with a memorable herbed white wine cream sauce.

Provided by Charter Guy

Categories     Main Dish Recipes     Seafood Main Dish Recipes     Halibut

Time 25m

Yield 4

Number Of Ingredients 10

4 (8 ounce) halibut steaks
salt and pepper to taste
½ cup all-purpose flour for dusting
¼ cup melted butter
¼ cup dry white wine
1 lemon, juiced
½ cup heavy cream
2 tablespoons finely chopped fresh parsley
4 tablespoons finely chopped fresh basil
2 tablespoons drained capers

Steps:

  • Rinse the halibut steaks and pat dry. Season with salt and pepper, then dust with flour.
  • Melt the butter in a large skillet over medium-high heat. Fry the halibut steaks in the butter for 4 to 5 minutes, until nicely browned. Remove from the skillet and keep warm.
  • Reduce the heat to medium, and stir the wine into the pan, scraping up any browned bits stuck to the bottom. Mix in the lemon juice, then stir in the cream. Simmer for 2 to 3 minutes or until it starts to thicken. Season with parsley, basil and capers, and stir for another minute. Serve halibut with sauce spooned over it. Garnish with additional parsley if desired.

Nutrition Facts : Calories 526.6 calories, Carbohydrate 16.5 g, Cholesterol 143 mg, Fat 28 g, Fiber 1.9 g, Protein 49.6 g, SaturatedFat 14.9 g, Sodium 344.2 mg, Sugar 0.3 g

PAN-SEARED COD WITH BASIL SAUCE



Pan-seared Cod With Basil Sauce image

This has a fresh pesto-like feel without the nuts, and a lot less fat. Any flaky white fish can be used here - I usually have tilapia or whitefish around rather than cod. I had an open bottle of Reisling and so I used that in place of the broth. From Cooking Light.

Provided by Vino Girl

Categories     Whitefish

Time 21m

Yield 4 serving(s)

Number Of Ingredients 9

1/4 cup fresh basil, finely minced
1/4 cup reduced-sodium chicken broth
2 tablespoons parmesan cheese, freshly grated
4 teaspoons olive oil
1/2-1 teaspoon salt, divided
2 garlic cloves, minced
4 (6 ounce) cod fish fillets or 4 (6 ounce) other similar fish
1/4 teaspoon black pepper, freshly ground
cooking spray

Steps:

  • Combine basil, broth, cheese, oil, 1/2 tsp salt, and garlic in a small bowl.
  • Sprinkle fish with 1/2 tsp salt (I omit) and pepper.
  • Coat a large nonstick pan with cooking spray and heat over medium-high heat.
  • Saute fish for 5 minutes on each side or until it flakes easily with a fork.
  • Spoon basil sauce over fish to serve.

Nutrition Facts : Calories 196.7, Fat 6.5, SaturatedFat 1.3, Cholesterol 75.9, Sodium 426.5, Carbohydrate 0.9, Fiber 0.1, Sugar 0.1, Protein 32

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