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Sun-dried Tomato and Olive Crusted Cod

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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, sun-dried 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.

Further Food Commentary:

Cod is an often-overlooked fish entrée. Cod is a naturally low calorie protein-packed fish. It’s recommended to eat 2 servings of fish each week for overall health, especially heart and brain health. Sun-dried tomatoes provide anti-inflammatory properties, calcium, and magnesium, all of which support heart and bone health!

By Kathleen Benson, RDN LD

Sun-dried Tomato and Olive Crusted Cod

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:20 minutes
  • Servings: 2

Ingredients

2 tablespoon olive oil

2 cloves garlic (peeled and sliced)

1/3 cup sundried tomatoes

1/4 cup black or green olives (pitted)

2 6oz cod portions (patted dry)
1/4 cup white wine
salt + pepper to taste

Instructions

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

Nutrition Information

Per Serving:  Calories: 314; Total Fat: 18 g; Saturated Fat: 2 g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 1 g; Cholesterol: 60 mg; Sodium: 513 mg; Potassium: 351 mg; Carbohydrate: 8 g; Fiber: 1 g; Sugar: 3g; Protein: 29 g

Nutrition Bonus: Iron: 9%; Vitamin C: 8%; Calcium: 2%; Vitamin A: 2%

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