Nutrition per serving may change if servings are adjusted.
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)
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.
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.
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.
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.