Roasted Cod with Warm Tomato-Olive-Caper Tapenade

From EatingWell: October/November 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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.

Roasted Cod with Warm Tomato-Olive-Caper Tapenade Recipe

4 servings

Active Time: 20 minutes

Total Time: 25 minutes

Nutrition Profile

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.

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).

Nutrition

Per serving: 168 calories; 8 g fat (1 g sat, 6 g mono); 43 mg cholesterol; 4 g carbohydrates; 19 g protein; 1 g fiber; 373 mg sodium; 286 mg potassium.

Nutrition Bonus: Selenium (42% daily value), Vitamin C (15% dv).

Exchanges: 3 very lean meat, 1.5 fat (mono)