Roasted Cod with Warm Tomato-Olive-Caper Tapenade
http://www.eatingwell.com/recipes/roasted_cod_with_warm_tomato_olive_caper_tapenade.html
From EatingWell: October/November 2005, 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.
4 servings | Active Time: 20 minutes | Total Time: 25 minutes
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
Preparation
- 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.
Nutrition
Per serving : 151 Calories; 8 g Fat; 1 g Sat; 6 g Mono; 45 mg Cholesterol; 4 g Carbohydrates; 15 g Protein; 1 g Fiber; 602 mg Sodium; 329 mg Potassium
Exchanges: 3 very lean meat, 1 1/2 fat (mono)
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).