Cod takes on the distinctive flavor of capers and olives in this Italian-inspired dish. For a steamed option, place the fish in a steamer basket over boiling water for 5 minutes. Add the remaining ingredients on top of the fish and steam for an additional 3 to 4 minutes.

  • 4 cod fillets (6 ounces each)
  • 1 can (14.5 ounces) Italian-style stewed tomatoes
  • 1 tablespoon drained capers
  • 16 pitted ripe black olives
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon herbes de Provence
Preheat the oven to 375°F. Rinse the cod and pat dry. Lightly coat a large baking dish with olive oil cooking spray and arrange fillets in dish, folding thin tail ends under to give fillets even thickness. Pour the tomatoes and their juices over fish. Sprinkle with the capers and olives, followed by the cheese and herbs. Bake uncovered for 20 minutes or until the fish flakes easily with a fork.

4 Servings
Nutrition Information per serving:
Calories: 239
Fat: 5 g (17% calories from fat)
Protein: 40 g (71% calories from protein)
Carbohydrates (net): 6 g (12% calories from carbohydrates)