I had a much worse dent in my door (Jack ass with trailer backed up into my car) I got the quote at $450

DON'T just take it to a body shop. Find a qualified paintless dent repair guy in your area and let him work his magic. It will also be relatively cheap and a really good PDR will make it look like nothing happened.

CF hood + paint?

PDR will not work, as Spitfire mentioned. Aluminum stretches very easily, and is a PAIN to rework a small dent. This one is sharp and deep and needs to be repainted - not a prime candidate for PDR.

It may very well be time for a new hood. Talk to insurance to see if you can get a new hood painted for the cost of your deductible - depending on what quotes you're getting they may be able to play ball and get you a more durable hood to prevent claims in the future.

And don't worry about rust - it's aluminum.