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ROASTED COD WITH WARM TOMATO OLIVE CAPER TAPENADE

 

EatingWell Healthy in a Hurry Cookbook
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.
Total time: 25 minutes
Makes 4 servings.
 

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
• 1½ teaspoons chopped fresh oregano
• 1 teaspoon balsamic vinegar
 

DIRECTIONS

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 1½ 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.
 

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

 

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