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Pine Nut-Crusted Cod with Caramelized Onions and Tomatoes

Pine Nut-Crusted Cod with Caramelized Onions and Tomatoes

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Rated: 1
  • Makes: 8 servings
  • Prep 20 mins
  • Bake 20 mins
  • Serving Size: 1 piece fish and 1/3 cup onion mixture
  • Carb Grams Per Serving: 9

Ingredients

  • 8 ounces fresh or frozen skinless cod fillets, 1/2- to 1-inch thick
  • 1 large red onion, thinly sliced
  • 2 tablespoons olive oil
  • 8 medium roma tomatoes, coarsely chopped
  • 1/2 cup sliced, pitted Kalamata olives
  • 6 cloves garlic, minced
  • 1/2 cup snipped fresh Italian (flat-leaf) parsley
  • 1 teaspoon finely shredded lemon peel (set aside)
  • 1/4 cup lemon juice
  • Nonstick cooking spray
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup whole wheat panko (Japanese-style bread crumbs)
  • 1/4 cup chopped pine nuts
  • Lemon wedges (optional)
  • Fresh Italian (flat-leaf) parsley sprigs (optional)

Directions

  1. Thaw fish, if frozen. Preheat oven to 425 degrees F. In a very large skillet cook onion, covered, in hot oil over medium-low heat for 15 minutes, stirring occasionally. Uncover onions. Cook for 5 to 8 minutes more or until 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 tomatoes are just softened and mixture is heated through. Stir in parsley and lemon juice.
  2. Meanwhile, line a 15x10x1-inch baking pan with foil; coat foil with cooking spray. Set aside. Rinse fish; pat dry with paper towels. Place fish in prepared pan; measure thickness of fish. Sprinkle top of fish with salt and pepper. In a small bowl combine panko, pine nuts, and lemon peel. Evenly spoon on top of fish, spreading to an even layer.
  3. Bake fish for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork and crumb mixture is golden brown.
  4. To serve, divide onion mixture among eight serving plates. Top each with a piece of fish. If desired, garnish with lemon wedges and parsley sprigs. Makes 8 (1 piece fish and 1/3 cup onion mixture each) servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 201 cal., 8 g total fat (1 g sat. fat), 49 mg chol., 310 mg sodium, 9 g carb. (2 g fiber, 3 g sugars), 22 g pro.

Diabetic Exchanges

Starch (d.e): 0.5; Fat (d.e): 0.5; Lean Meat (d.e): 3; Vegetables (d.e): 0.5