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Steamed Cod and Sundried Tomato, Olive Tapenade


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Steamed Cod and Sundried Tomato, Olive Tapenade


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Steamed Cod and Sundried Tomato, Olive Tapenade

This cod recipe is healthy and flavorful, bursting with healthy fats and lots of strong flavors. Because cod is a mild yet meaty white fish, it takes on the flavors of ingredients in the dish. In this recipe, olives, sundried tomatoes, garlic and white wine provide savory bursts of flavor. I serve this dish a bright green vegetable such as sautéed Brussels sprouts in garlic and olive oil, or just wilted kale.


  • Prep Time : 15 min
  • Cook Time : 20 min
  • Ready Time : 35 min


2 Servings


  • 2 6oz cod portions, patted dry
  • 1/4 cup black or green olives, pitted
  • 1/3 cup sundried tomatoes
  • 2 cloves garlic, peeled and sliced
  • 2 tbsp olive oil
  • 1/4 cup white wine
  • Salt + pepper to taste


  1. Preheat oven to 375 degrees
  2. Heat olive oil in a heavy bottomed skillet over medium-low heat, add garlic and cook until fragrant (about 5 minutes)
  3. In a food processor, blend sun-dried tomatoes and olives
  4. Add cooked garlic and oil to food processor and pulse to combine into tapenade
  5. Season both sides of the fish with salt and pepper, assemble cod pieces individually on tin foil or parchment paper
  6. With a rubber spatula evenly distribute the tapenade and 2 tbsp white wine over each fish portion
  7. Gently wrap tin foil or parchment paper around fish to form a pouch
  8. Bake for 16-20 minutes or until the fish is cooked through to your liking


Servings Per Recipe: 2 Servings

Amount Per Serving

  • Calories: 225
  • Total Fat: 10g
  • Total Carbs: 2g
  • Protein: 31g


About MeganWolfRD


Megan Wolf is a New York City based Registered Dietitian and the owner of Megan Wolf Nutrition, a nutrition counseling and consulting private practice specializing in Women's Health. She holds a Masters Degree in Clinical Nutrition from New York University. She lives (and cooks!) with her husband in New York City and writes for her blog, The Domesticated Wolf --www.thedomesticatedwolf.com. You can follow her for more health and recipe inspiration on Twitter (https://twitter.com/meganwolfRD), Instagram (http://instagram.com/thedomesticatedwolf) and Facebook (https://www.facebook.com/thedomesticatedwolf).




2 Responses to Steamed Cod and Sundried Tomato, Olive Tapenade

  1. avatar says: Percy

    I am really enjoying Mrs Wolfs dishes. I made her mustard Greens twice and they were Delicious. My husband does not eat vegetables most of the Time but he loved the Egg Recipe.

    I have not Mixed olives with Sundryed Tomatoes, it sounds Delicious too.

    I will add this to mY Recipe Box

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