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Sicilian Cod

Yield 4 servings (serving size: 5 ounces fish and 1/2 cup topping)

Ingredients

  • 2 1/2 teaspoons olive oil, divided
  • 3 cups sliced onion
  • 1/2 cup red bell pepper strips
  • 2 tablespoons golden raisins
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons brown sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 4 (6-ounce) cod fillets
  • Olive oil-flavored cooking spray
  • 1 tablespoon Italian-seasoned breadcrumbs
  • 1/8 teaspoon salt

Nutrition Information

  • calories 230
  • caloriesfromfat 17 %
  • fat 4.4 g
  • satfat 0.7 g
  • monofat 2.3 g
  • polyfat 0.7 g
  • protein 31.8 g
  • carbohydrate 15.1 g
  • fiber 2.1 g
  • cholesterol 73 mg
  • iron 1.3 mg
  • sodium 361 mg
  • calcium 52 mg

How to Make It

  1. Preheat oven to 450°.

  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and the next 6 ingredients (onion through pepper). Cover and cook 10 minutes or until onion is wilted, stirring occasionally. Set aside; keep warm.

  3. Place fillets in a shallow baking dish coated with cooking spray. Brush fillets with 1/2 teaspoon oil; sprinkle with breadcrumbs and 1/8 teaspoon salt. Bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Serve the onion mixture with fish.