The Mediterranean flavors of a Roasted Cod with Warm Tomato Olive Caper 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.
Active Time: 20 minutes
Total Time: 25 minutes
- 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.
Tips & Notes
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).
Per serving: 151 calories; 8 g fat ( 1 g sat , 6 g mono ); 45 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 602 mg sodium; 329 mg potassium.
Nutrition Bonus: Selenium (42% daily value), Vitamin C (15% dv).