Roasted Cod with Warm Tomato-Olive-Caper Tapenade

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 DIRECTIONS :

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.

Yield: 4 servings

MORE :

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.

Notes:

Ingredient Note

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).

NUTRITION INFO :

Per Serving

• Calories: 147 kcal
• Carbohydrates: 2 g
• Dietary Fiber: 0 g
• Fat: 5 g
• Protein: 20 g
• Sugars: 0 g