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. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Thaw fish, if frozen. Preheat oven to 425 degrees 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 1/2-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.

Nutrition Facts

201 calories; 8.5 g total fat; 0.9 g saturated fat; 49 mg cholesterol; 310 mg sodium. 694 mg potassium; 9.4 g carbohydrates; 2 g fiber; 3 g sugar; 22.2 g protein; 837 IU vitamin a iu; 19 mg vitamin c; 28 mcg folate; 39 mg calcium; 1 mg iron; 58 mg magnesium;