The Mediterranean flavors of a warm tomato tapenade will brighten all kinds of white fish as well as chicken. Make It a Meal: Orzo and sauteed spinach will round out this meal.
Time: 25 minutes (20 minutes prep)Ingredients
1 pound cod fillet, (see Ingredient note)
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon freshly ground pepper
1 tablespoon minced shallot
1 cup halved cherry tomatoes
1/4 cup chopped cured olives
1 tablespoon capers, rinsed and chopped
1 1/2 teaspoons chopped fresh oregano
1 teaspoon balsamic vinegar
Preheat oven to 450°F. Coat a baking sheet with cooking spray.
Rub cod with 2 teaspoons oil. Sprinkle with pepper. Place on the prepared baking sheet. Transfer to the oven and roast until the fish flakes easily with a fork, 15 to 20 minutes, depending on the thickness of the fillet.
Meanwhile, heat the remaining 1 teaspoon oil in a small skillet over medium heat. Add shallot and cook, stirring, until beginning to soften, about 20 seconds. Add tomatoes and cook, stirring, until softened, about 1 1/2 minutes. Add olives and capers; cook, stirring, for 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon the tapenade over the cod to serve.
Ingredient Note: Cod: Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (aka Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (www.mbayaq.org/cr/seafoodwatch.asp).
- Added Sugars
- Dietary Fiber
- Monounsaturated Fat
- Saturated Fat
- Selenium (42% daily value)
- Vitamin C (15% dv)
- Carbohydrate Servings
- 3 very lean meat
- 1 1/2 fat (mono)