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.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Recipe Summary

20 mins
40 mins


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; protein 22.2g; carbohydrates 9.4g; dietary fiber 2g; sugars 2.8g; fat 8.5g; saturated fat 0.9g; cholesterol 48.8mg; vitamin a iu 837.3IU; vitamin c 19.1mg; folate 28.2mcg; calcium 39.1mg; iron 1.2mg; magnesium 58.2mg; potassium 694.5mg; sodium 310.3mg.