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.

EatingWell Test Kitchen
Source: EatingWell Magazine, October/November 2005


Recipe Summary

25 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450F. 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 112 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.


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

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

151 calories; protein 15.4g; carbohydrates 3.9g; dietary fiber 0.7g; sugars 1.4g; fat 8g; saturated fat 1.1g; cholesterol 44.6mg; vitamin a iu 368.4IU; vitamin c 5.7mg; folate 13.2mcg; calcium 21.6mg; iron 0.4mg; magnesium 24.8mg; potassium 334.7mg; sodium 588.3mg; thiamin 0.1mg.

Reviews (14)

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14 Ratings
  • 5 star values: 5
  • 4 star values: 8
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0
Rating: 4 stars
Easy and Delish I simplified this even further. Putting the fish in a baking dish dumped a can of tomatoes on top omitted the shallots and doubled everything else. Pros: simple healthy lo-cal Read More
Rating: 5 stars
I made this for my husband and daughter it was excellent moist tasty delicious plus quick and easy to make. The only complaint was we all wanted more. It is so delicious plan on 1/2 lb. uncooked cod to keep everyone at the table happy! Read More
Rating: 5 stars
Such fresh light bright flavors! I tried this recipe on a whim and am glad I did! I had actually never cooked with capers before and wasn't sure about the caper olive tomoato combo. I actually forgot the shallots but still thought it was wonderful as-is. This will be in my regular rotation. Pros: Easy and delicious! Read More
Rating: 4 stars
Fresh and filling I added garlic powder to the fish crushed red pepper flakes to the tapenade and poured the cooked mixture over the fish for the last few minutes in the oven and then served it over brown rice. Yum! Yum! Pros: Easy to fix Cons: Needed more flavor Read More
Rating: 4 stars
Tasty food doesn't get much easier than this I had a pound of cod and needed to throw together a quick meal. Had capers (key flavor ingredient) and substituted green onions for shallots had good campari tomatoes no olives used dried herbes de province instead of fresh oregano. Because you are doing all the tapenade prep while the fish is baking from start to finish is basically how long it takes to bake the fish - 15 to 20 min. The tapenade has a fresh rich flavor with the balsamic capers & sauteed tomatoes. This is a winner for a busy weekday evening but tastes special enough to serve to company. Highly recommended! Pros: Incredibly simple and quick Cons: None Read More
Rating: 5 stars
Great easy and quick fish dinner with lo-calories This was easy to throw together and it was delicious. At 151 calories per serving it will be on my regular rotation from now on. Read More
Rating: 4 stars
I love this dish. The fish absorbs all the wonderful tapenade flavoring and it converts even non-fish lovers. I will definitely make this again. Read More
Rating: 5 stars
Yummy! I made this for dinner (my husband gets great meals whenever I'm on the Eating Well diet) and we both enjoyed it. Thanks EW! Pros: Easy ingredients I usually have around (except for fresh fish) Cons: no cons Read More
Rating: 4 stars
Easy flavorful this was good and easy to make for 1. Lots of flavor with the kalamatas and capers. I forgot the oregano - will add it to the leftovers. Instead of shallot I used sliced onion and garlic. Even without the oregano it was good. Next time I would probably add just a bit of crushed tomatoes to make it a bit more liquid-y. Read More