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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.

Source: EatingWell Magazine, October/November 2005

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total:
25 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

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

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  • 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

3 oz. portion cod & 1/4 cup sauce
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.

3 lean meat, 1.5 fat (mono)

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