Recipe Image

Pine Nut-Crusted Cod with Caramelized Onions & Tomatoes

  • 20 m
  • 40 m
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 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)

Directions

  • 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.
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