Nut-Crusted Cod With Caramelized Onions

Crunchy baked cod sits atop a bed of sautéed tomatoes, onions and olives in this zesty Italian-inspired dish.

Prep/Cook Time: 40 Minutes, Servings: 8

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 snipped fresh Italian (flat-leaf) parsley, plus sprigs for garnish
• 1 teaspoon finely shredded lemon peel (set aside)
• ¼ cup lemon juice
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ⅓ cup whole-wheat panko (Japanese-style breadcrumbs)
• ¼ cup chopped pine nuts
• Lemon wedges (optional)

Directions

1. Thaw fish, if frozen. Preheat oven to 425°F. In a very large skillet, cook onion, covered, in hot oil over medium-low heat for 15 minutes, stirring occasionally. Uncover and 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 into an even layer.
3. Bake 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 onion mixture among eight serving plates. Top each with a piece of fish. If desired, garnish with lemon wedges and parsley sprigs.

Nutritional Information

Per Serving: 201 calories; 8 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 9 g carbohydrate; 3 g total sugars; 22 g protein; 2 g fiber; 310 mg sodium; 694 mg potassium

© Dotdash Meredith. All rights reserved. Used with permission.