Name: Roasted Cod with Warm Tomato-Olive-Caper Tapenade
Cook time: 20 min
Total time: 25 min
Ingredients: 1 pound cod fillet (see Tip); 3 teaspoons extra-virgin olive oil, divided; 0.25 teaspoon freshly ground pepper; 1 tablespoon minced shallot; 1 cup halved cherry tomatoes; 0.25 cup chopped cured olives; 1 tablespoon capers, rinsed and chopped; 1.5 teaspoons chopped fresh oregano; 1 teaspoon balsamic vinegar

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

4.1

(8)

8 Reviews

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

Updated on August 16, 2019

Cook Time:

20 mins

Additional Time:

5 mins

Total Time:

25 mins

Servings:

Yield:

12 to 1 oz. cod & cup sauce

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Gluten-Free Low Added Sugars

Jump to Nutrition Facts

Ingredients

1 pound cod fillet (see Tip)
3 teaspoons extra-virgin olive oil, divided
¼ teaspoon freshly ground pepper
1 tablespoon minced shallot
1 cup halved cherry tomatoes
¼ cup chopped cured olives
1 tablespoon capers, rinsed and chopped
1 ½ teaspoons chopped fresh oregano
1 teaspoon balsamic vinegar

Directions

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.

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 (per serving)

151	Calories
8g	Fat
4g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 151
% Daily Value *
Total Carbohydrate 4g	1%
Dietary Fiber 1g	3%
Total Sugars 1g
Protein 15g	31%
Total Fat 8g	10%
Saturated Fat 1g	6%
Cholesterol 45mg	15%
Vitamin A 368IU	7%
Vitamin C 6mg	6%
Folate 13mcg	3%
Sodium 588mg	26%
Calcium 22mg	2%
Iron 0mg	2%
Magnesium 25mg	6%
Potassium 335mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.