Roasted Cod with Warm Tomato-Olive-Caper Tapenade

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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.

Roasted Cod with Warm Tomato-Olive-Caper Tapenade
Nutritionist Tested & Approved

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

Directions
  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.

  2. 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.

  3. 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).


Nutritional Facts

Servings
4
Calories
151
Added Sugars
0g
Carbohydrates
4g
Cholesterol
45mg
Dietary Fiber
1g
Fat
8g
Monounsaturated Fat
6g
Potassium
329mg
Protein
15g
Saturated Fat
1g
Sodium
602mg
Bonus
Selenium (42% daily value)
Vitamin C (15% dv)
Carbohydrate Servings
0
Exchanges
3 very lean meat
1 1/2 fat (mono)

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