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Baked Cod with Olive Tapenade & Tomatoes
15 minute meal! Baked cod with olive tapenade is one of the easiest, healthiest meals in my recipe arsenal. Plus, it's inexpensive to make. It's a win-win-win! 164 calories & 2 Weight Watchers SmartPoints
Prep Time
6 mins
Total Time
15 mins
Servings: 4 Servings
Calories: 132 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 pound cod fillets
- ¼ teaspoon kosher salt
- ¼ teaspoon ground pepper
- 5 tablespoons store-bought olive tapenade I used Trader Joe’s
- 1 ½ medium tomatoes cut into ¼-inch slices
- 3 tablespoons whole wheat Panko Breadcrumbs
- 2 tablespoons minced flat-leaf parsley
Instructions
- Preheat the oven to 400 degrees F. Line a baking sheet with parchment or foil. If using foil, lightly coat it with cooking spray.
- Place the cod fillets on the prepared baking sheet, and season with salt and pepper.
- Spread the olive tapenade on the cod fillets. Top with tomato slices, then sprinkle with the panko breadcrumbs.
- Bake until the cod is just cooked through, 9 to 10 minutes (see tip in post). Divide into 4 even pieces. Garnish with parsley. Serve.
Cup of Yum
Notes
- Weight Watchers Points: 2 (Freestyle SmartPoints), 4 (Points+)
Nutrition Information
Serving
1Piece
Calories
132kcal
(7%)
Carbohydrates
7g
(2%)
Protein
22g
(44%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Cholesterol
49mg
(16%)
Sodium
265mg
(11%)
Potassium
603mg
(17%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
600IU
(12%)
Vitamin C
10.1mg
(11%)
Calcium
39mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 132
% Daily Value*
| Serving | 1Piece | |
| Calories | 132kcal | 7% |
| Carbohydrates | 7g | 2% |
| Protein | 22g | 44% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 49mg | 16% |
| Sodium | 265mg | 11% |
| Potassium | 603mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 600IU | 12% |
| Vitamin C | 10.1mg | 11% |
| Calcium | 39mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.