Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 20 min 25 min

Directions

Ingredients

  • 1 pound cod fillet, (see Ingredient note)
  • 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

Cooking Instruction

Step 1

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

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 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.


Nutrition

  • Serving: Per serving
  • Calories: 168
  • Carbohydrates: 4g
  • Fat: 8g
  • Protein: 19g
  • Dietary Fiber: 1g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 6g
  • Cholesterol: 43mg
  • Potassium: 447mg
  • Sodium: 373mg
  • Exchanges: 3 very lean meat, 1.5 fat (mono)
  • Carbohydrate Servings: 0

Sessions are filling up fast!

FREE with registration to IDEA World® Convention 2019

Save Your Seat   Save 10% with code ACE19