Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

14 Reviews
From: EatingWell Magazine, October/November 2005

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.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 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

Preparation

  • Active

  • Ready In

  1. Preheat oven to 450F. Coat a baking sheet with cooking spray.
  2. 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.
  3. 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 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 information

  • Serving size: 3 oz. portion cod & 1/4 cup sauce
  • Per serving: 151 calories; 8 g fat(1 g sat); 1 g fiber; 4 g carbohydrates; 15 g protein; 13 mcg folate; 45 mg cholesterol; 1 g sugars; 0 g added sugars; 368 IU vitamin A; 6 mg vitamin C; 22 mg calcium; 0 mg iron; 588 mg sodium; 335 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 3 lean meat, 1.5 fat (mono)

Reviews 14

February 09, 2016
profile image
By: EatingWell User
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
January 29, 2015
profile image
By: Bimbels
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.
January 11, 2015
profile image
By: EatingWell User
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
September 25, 2013
profile image
By: vetrel.smith
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
February 22, 2013
profile image
By: EatingWell User
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!
January 03, 2013
profile image
By: EatingWell User
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
August 28, 2012
profile image
By: EatingWell User
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
April 23, 2012
profile image
By: EatingWell User
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
March 27, 2012
profile image
By: EatingWell User
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.