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oast
This method cooks at high heat in a shallow,
uncovered pan. Ideal for thicker fish, it browns the
outside while keeping the inside moist. Try topping
with your favourite fresh ingredients as we have
here, or keep it simple with a glaze – roasting helps
to caramelize it beautifully without burning.
ready when
you are
Stock up on Compliments Balance
preservative-free frozen fish for
a delicious meal any night of the
week. Try Wild Cod, Haddock
or Sole Fillets – all are low in fat,
easy to defrost and vacuumpacked
for freshness.
Roasted Cod with capers, olives & Tomatoes
The combo of capers and olives elevates delicate cod with bold flavours. Juicy grape
tomatoes roast to perfection in the same pan.
Prep time: 10 min. Total time: 20 min. SERVEs: 4
1
⁄4 cup (60 mL) brine-cured black
olives, drained, pitted and chopped
1 tbsp (15 mL) well-drained
capers, chopped
1 lemon, zested and juiced
4 Compliments Balance Wild Cod
Fillets, thawed
1
⁄4 tsp (1 mL) salt
Pepper to taste
1 cup (250 mL) grape tomatoes,
quartered
1 tbsp (15 mL) fresh Compliments
Oregano, finely chopped
2 tsp (10 mL) olive oil
1. Preheat oven to 425°F (220°C). In a small bowl,
combine olives, capers and 1 ⁄2 tsp (2 mL) lemon
zest (save any left over for a later use). Set aside.
2. Pat fish dry with paper towel, place on a parchment
paper-lined baking sheet. Season with salt and
pepper. Sprinkle with 1 tbsp (15 mL) lemon juice.
Top each fillet with a quarter of the olive and caper
mixture and grape tomatoes. Sprinkle with oregano.
Drizzle with olive oil.
3. Roast for 8 to 12 min. or until fish is opaque
and cooked through. Serve with rice or potatoes.
Per serving ( 1 ⁄4 of the recipe): 140 calories,
21 g protein, 4.5 g total fat (0 g sat. fat), 40 mg
cholesterol, 3 g carbohydrates, 1 g fibre,
430 mg sodium
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