Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Name: Roasted Cod with Warm Tomato-Olive-Caper Tapenade
Total time: 25 min
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

7 Ratings
7 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

Source: EatingWell Magazine, October/November 2005

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Recipe Summary

total:

25 mins

Servings:

Nutrition Profile:

Nutrition Info

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

Step 1
Preheat oven to 450F. Coat a baking sheet with cooking spray.

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Step 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.
Step 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.

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

Serving Size:

3 oz. portion cod & 1/4 cup sauce

Per Serving:

151 calories; protein 15.4g; carbohydrates 3.9g; dietary fiber 0.7g; sugars 1.4g; fat 8g; saturated fat 1.1g; cholesterol 44.6mg; vitamin a iu 368.4IU; vitamin c 5.7mg; folate 13.2mcg; calcium 21.6mg; iron 0.4mg; magnesium 24.8mg; potassium 334.7mg; sodium 588.3mg; thiamin 0.1mg.

Exchanges:

3 lean meat, 1.5 fat (mono)

7 Ratings

5 star values: 2
4 star values: 5
3 star values: 0
2 star values: 0
1 star values: 0

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Bimbels

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.

EatingWell Member

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

vetrelsmith

09/25/2013

Fresh and fillingI 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 fixCons: Needed more flavor

EatingWell User

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

m_giannell

11/11/2010

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!

EatingWell Member

11/11/2010

dmbsoul

04/05/2010

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!

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Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (7)

All Reviews for Roasted Cod with Warm Tomato-Olive-Caper Tapenade

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Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (7)

All Reviews for Roasted Cod with Warm Tomato-Olive-Caper Tapenade