The EatingWell Healthy in a Hurry Cookbook (2006)
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.
Active Time: 20 minutes |
Total Time: 25 minutes
1 pound cod fillet (see Tip)
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.
Per serving :
8 g Fat;
1 g Sat;
6 g Mono;
45 mg Cholesterol;
4 g Carbohydrates;
15 g Protein;
1 g Fiber;
602 mg Sodium;
335 mg Potassium
0 Carbohydrate Serving
Exchanges: 3 lean meat, 1.5 fat (mono)
Tips & Notes
Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.