Tuesday, April 24, 2012

Roasted Cod, Tomatoes, Orange & Onions

Ok, I have to admit that I wasn't too sure how onions would taste with cod.  Well, now I know - fabulous!

Serves - 4  /  Serving Size - 1 fillet and 1/4 of the citrus-tinged tomatoes & onions
Preparation Time: 10 minutes
Cooking Time: 55-60 minutes

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 Tblspn finely slivered orange zest*
1 Tblspn extra-virgin olive oil
1 Tblspn chopped fresh thyme leaves, plus sprigs for garnish
1/2 tsp kosher salt, divided
Freshly ground pepper, to taste
1 pound boneless, skinless cod or other thick cut, firm-fleshed fist, cut into 4 equal portions

* Use 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" wide strips

1.  Preheat oven 400ºF.

2.  Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish.  Sprinkle with 1/4 tsp 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 tsp 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.

Exchanges/Carb choices:  1-1/2 vegetable / 3 very lean meat / 1 fat / 1 carb serving
Calories - 160                        Sodium - 308mg
Total Fat - 5g                         Total Carbs - 11g   w/net Carbs - 9g
   Saturated Fat - 1g                    Dietary Fiber - 2g
   Monounsat Fat - 3g             Protein - 20g
Cholesterol - 43mg

Source: EatingWell http://www.eatingwell.com/recipes/roasted_cod_tomatoes_orange_onions.html


  • The only thing I would do differently is add the tomatoes at the same time adding the fish.  This way the tomatoes are more al dente than stewed.

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