Roasted Cod w Warm Tomato Olive Caper Tapenade-4g Carbs, 1g Fiber
From Eating Well Magazine
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 sautéed spinach will round out this
delectable meal.
Yield: 4 servings
Active Time: 20 minutes
Total Time: 25 minutes
Ease of preparation: Easy
1 lb cod fillet (see Ingredient note)
3 tsp extra-virgin olive oil, divided
1/4 tsp freshly ground pepper
1 Tbsp minced shallot
1 cup halved cherry tomatoes
1/4 cup chopped cured olives
1 Tbsp capers, rinsed and chopped
1 1/2 tsp chopped fresh oregano
1 tsp balsamic vinegar
1. Preheat oven to 450 degrees 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
tapenade over the cod to serve.
Nutrition per Serving:
168 Calories, 8g Fat (1g Sat, 6g Mono), 43mg Cholesterol,
4g Carbs, 19g Protein, 1g Fiber, 373mg Sodium
Nutrition bonus: Selenium (42% daily value), Vitamin C (15% dv)
TIP:
Cod: Overfishing and trawling have drastically reduced the number
of cod in the Atlantic Ocean and destroyed its sea floor. A better
choice is Pacific cod (aka Alaska cod); it is more sustainably
fished and has a larger, more stable population, according to
Monterey Bay Aquarium Seafood Watch www.mbayaq.org/cr/seafoodwatch.asp