Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Preparation

1. Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
2. Rub cod with 2 teaspoons of oil. Sprinkle with pepper. Place on the prepared baking sheet. Transfer to the oven and roast until the fish flakes easily with a fork, 15-20 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.
4. 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.

Tips

1. 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.

Per serving: 68 calories; 8 g fat (1 g saturated fat, 6 g mono unsaturated fat); 43 mg cholesterol; 4 g carbohydrates; 19 g protein; 1 g fiber; 373 mg sodium; 286 mg potassium

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

Exchanges: 3 very lean meat, 1 1/2 fat (mono)

Contributed by: EatingWell.com

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 dish.