3 3/4 teaspoons olive oil, divided
4 1/2 cups sliced onion
3/4 cup red bell pepper strips
3 tablespoons golden raisins
3 tablespoons balsamic vinegar
3 teaspoons brown sugar
3/8 teaspoon salt
1/8 teaspoon pepper
6 (6 ounce) cod fillets
Olive oil-flavored cooking spray to coat baking dish
1 1/2 tablespoons Italian-seasoned breadcrumbs
1/8 teaspoon salt
Preheat oven to 450 degrees F.
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.
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 degrees F for 12 minutes or until fish flakes easily when tested with a fork. Serve the onion mixture with fish.
Serving size: 5 ounces fish and 1/2 cup topping
Per serving: 232 Calories (kcal); 4g Total Fat; (16% calories from fat); 32g Protein; 16g Carbohydrate; 73mg Cholesterol; 346mg Sodium
Food Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates
5 WW points