Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

A tapenade is perhaps the easiest way to perk up roasted fish fillets. Here, the forthright flavors of this quick-cook tapenade, reminiscent of the Mediterranean, match well with cod, the pride of the Atlantic. You could also serve this simple condiment with grilled chicken or pork.

Ingredients:

1 pound cod fillet
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

  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 sauce over the cod to serve.

Makes 4 servings.

Per Serving: 168 calories; 8 g fat (1 g sat, 6 g mono); 43 mg cholesterol; 4 g carbohydrate; 19 g protein; 1 g fiber; 373 mg sodium. <-- you may want to ask your Dr. or dietician about acceptable sodium levels. This seems high to me.

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

B-man :wink: