NUTRITION PROFILE:
Diabetes Appropriate
| Healthy Weight
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.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 1/2 hours
EASE OF PREPARATION: Easy
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
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.
NUTRITION INFORMATION: Per serving: 160 calories; 5 g fat (1 g sat, 3 g mono); 43 mg cholesterol; 11 g carbohydrate; 20 g protein; 2 g fiber; 308 mg sodium; 2110 mg potassium.
Nutrition bonus: Vitamin C (60% daily value), Selenium (42% dv), Potassium (15% dv).
1 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 3 very lean meat, 1 fat
TIP: 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.
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