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Roasted Cod with Warm Tomato-Olive-Caper Tapenade

:  October/November 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 4 (88 votes)

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.


READER'S COMMENT:
"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...
Roasted Cod with Warm Tomato-Olive-Caper Tapenade Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. Preheat oven to 450°F. 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 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

  • 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.

Nutrition

Per serving: 151 calories; 8 g fat ( 1 g sat , 6 g mono ); 45 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 602 mg sodium; 335 mg potassium.

Carbohydrate Servings: 0

Exchanges: 3 lean meat, 1.5 fat (mono)


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, formal
Quick (total 30 min. or less)
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Mediterranean
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Roast
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
New Year's Eve
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
October/November 2005
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