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. Source: EatingWell Magazine, October/November 2005

EatingWell Test Kitchen
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Ingredients

Directions

  • Preheat oven to 450F. Coat a baking sheet with cooking spray.

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  • 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.

Tips

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.

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; 8 g total fat; 1.1 g saturated fat; 45 mg cholesterol; 588 mg sodium. 335 mg potassium; 3.9 g carbohydrates; 0.7 g fiber; 1 g sugar; 15.4 g protein; 368 IU vitamin a iu; 6 mg vitamin c; 13 mcg folate; 22 mg calcium; 25 mg magnesium;

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
02/09/2016
Clean eating! I bought fresh super red cherry tomatoes at the farmers market (cost less than the grocery store) and that elevated the taste a lot. I used dried lemon thyme and low sodium olives. I purchased the cod frozen (wild caught and on Sale) and thawed it. The price per serving for this delicious dish was about 4.00 per serving. Will definitely keep in my recipe rotation. Pros: Super easy tasty budget friendly Read More
Rating: 4 stars
01/29/2015
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
Rating: 4 stars
01/11/2015
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
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Rating: 4 stars
09/25/2013
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: 5 stars
02/22/2013
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: 2 stars
01/03/2013
just fair i just made this dish last night. we thought it was just ok. we prefer more flavorful meals. i followed the recipe only doubled it because i had and extra 1/3 lb. of cod. sorry i wasted my time and money on this dinner. however it did get good reviews... Pros: easy Cons: lacks real flavor Read More
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Rating: 5 stars
08/28/2012
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
04/23/2012
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
03/27/2012
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: 5 stars
02/16/2012
One of my favorites! Our family loves this recipe - it looks impressive tastes delicious and yet it only takes a few minutes to throw together! I usually make it with tilapia since that's what I keep on hand. I recommend using cherry tomatoes specifically rather than a large chopped tomato - the skin holds the tomato together better that way. Also try it with flavored balsamic vinegar for a new twist! Pros: Super fast Read More
Rating: 4 stars
10/30/2011
This was a very light and flavorful dish. Very easy to make. Even my husband liked it and he is not a big fan of capers. I will make this again and again!! Thanks Eatingwell! Read More
Rating: 4 stars
10/30/2011
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: 4 stars
10/30/2011
Very easy very tasty. Roasting at a high temperature brings out the flavours in the cod. The tapenade tastes great with it. Especially if you like Mediterranean recipes. Read More
Rating: 5 stars
10/29/2011
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