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Pine Nut-Crusted Cod with Caramelized Onions and Tomatoes

DIABETIC LIVING(1)
Jim P.: "I tweaked this recipe a bit and incorporated aspe…" Read More
16Ingredients
20Minutes
120Calories
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Ingredients

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

    120Calories
    Sodium10% DV240mg
    Fat12% DV8g
    Protein14% DV7g
    Carbs3% DV9g
    Fiber8% DV2g
    Calories120Calories from Fat70
    % DAILY VALUE
    Total Fat8g12%
    Saturated Fat1g5%
    Trans Fat
    Cholesterol10mg3%
    Sodium240mg10%
    Potassium370mg11%
    Protein7g14%
    Calories from Fat70
    % DAILY VALUE
    Total Carbohydrate9g3%
    Dietary Fiber2g8%
    Sugars3g6%
    Vitamin A20%
    Vitamin C50%
    Calcium4%
    Iron6%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

    Reviews(1)

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    Jim P. 4 years ago
    I tweaked this recipe a bit and incorporated aspects of a couple other recipes. We all loved it! Thanks Joy!

    PlanShop