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Roasted Cod, Tomatoes, Orange & Onions

:  August/September 2005

Your rating: None Average: 4.4 (16 votes)

Assertive Pacific cod has enough flavor to stand up to the citrus-tinged tomatoes and onions. Serve with barley or brown rice to soak up all the delicious juices.


READER'S COMMENT:
"I love this dish. Easy to make and very tasty! It goes well with just about any kind of fish. "
Roasted Cod, Tomatoes, Orange & Onions Recipe

4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 pound ripe but firm small round or plum tomatoes, cut into 1/2-inch-thick wedges
  • 2 medium yellow onions, cut into 1/4-inch-thick wedges
  • 1 tablespoon finely slivered orange zest, (see Tip)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon chopped fresh thyme leaves, plus sprigs for garnish
  • 1/2 teaspoon kosher salt, divided
  • Freshly ground pepper, to taste
  • 1 pound boneless, skinless cod, or other thick-cut, firm-fleshed fish, cut into 4 equal portions

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Preparation

  1. Preheat oven to 400ºF.
  2. Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish. Sprinkle with 1/4 teaspoon salt and pepper; stir to combine.
  3. Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes. Remove from the oven. Increase oven temperature to 450ºF.
  4. Push the vegetables aside, add fish and season with the remaining 1/4 teaspoon salt and pepper; spoon the vegetables over the fish.
  5. Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes. To serve, divide the fish and vegetables among 4 plates and garnish with thyme sprigs.

Tips & Notes

  • Tip: Using a vegetable peeler, remove 3 or 4 pieces of zest from a large orange. Stack the pieces on top of each other and slice into 1/8-inch-wide strips.

Nutrition

Per serving: 160 calories; 5 g fat ( 1 g sat , 3 g mono ); 43 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 20 g protein; 2 g fiber; 308 mg sodium; 528 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (16% dv), Potassium (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 1/2 vegetable, 3 very lean meat, 1 fat


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Recipe Categories

Publication
August/September 2005
Ease of Preparation
Easy
Main Ingredient
Fish
Health & Diet Considerations
Gluten free
High potassium
Healthy weight
Heart healthy
Low sodium
Low saturated fat
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Type of Dish
Main dish, fish/seafood
Total Time
More than 1 hour
Preparation/ Technique
Roast
Style/Theme
Entertaining, formal
Ethnic/Regional
American
Servings
4
Season
Fall
Summer
Meal/Course
Dinner

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