Pine Nut-Crusted Cod with Caramelized Onions & Tomatoes

Pine Nut-Crusted Cod with Caramelized Onions & Tomatoes

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From: Diabetic Living Magazine

Caramelized red onions, fresh roma tomatoes, and briny Kalamata olives combine to form tasty base for the pine nut-crusted fish in this easy dinner recipe.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 8 ounces fresh or frozen skinless cod fillets, ½ to 1 inch thick
  • 1 large red onion, thinly sliced
  • 2 tablespoons olive oil
  • 8 medium roma tomatoes, coarsely chopped
  • ½ cup sliced, pitted Kalamata olives
  • 6 cloves garlic, minced
  • ½ cup chopped fresh Italian parsley
  • 1 teaspoon finely shredded lemon peel (set aside)
  • ¼ cup lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ⅓ cup whole-wheat panko (Japanese-style bread crumbs)
  • ¼ cup chopped pine nuts
  • Lemon wedges (optional)
  • Fresh Italian parsley sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Preheat oven to 425°F. Cook onion, covered, in a very large skillet in hot oil over medium-low heat for 15 minutes, stirring occasionally. Uncover and cook for 5 to 8 minutes more or until the onion is lightly browned and very tender, stirring occasionally. Add tomatoes, olives, and garlic; cook and stir for 3 to 5 minutes more or until the tomatoes are just softened and the mixture is heated through. Stir in parsley and lemon juice.
  2. Meanwhile, line a 15x10-inch baking pan with foil; coat the foil with cooking spray. Set aside. Rinse the fish; pat dry with paper towels. Place the fish in the prepared pan; measure thickness of the fish. Sprinkle top of the fish with salt and pepper. Combine panko, pine nuts, and reserved lemon peel in a small bowl. Evenly spoon on top of the fish, spreading to an even layer.
  3. Bake the fish for 4 to 6 minutes per ½-inch thickness or until the fish flakes easily when tested with a fork and the crumb mixture is golden brown.
  4. To serve, divide the onion mixture among eight serving plates. Top each with a piece of fish. If desired, garnish with lemon wedges and parsley sprigs.

Nutrition information

  • Serving size: 1 piece fish and ⅓ cup onion mixture
  • Per serving: 201 calories; 8 g fat(1 g sat); 2 g fiber; 9 g carbohydrates; 22 g protein; 28 mcg folate; 49 mg cholesterol; 3 g sugars; 837 IU vitamin A; 19 mg vitamin C; 39 mg calcium; 1 mg iron; 310 mg sodium; 694 mg potassium
  • Nutrition Bonus: Vitamin C (32% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, ½ fat, ½ starch, ½ vegetable

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