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Cod Caponata

This twist on caponata will be sure to make your monthly dinner rotation. So quick and flavorful... stop reading this and go cook right now!

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Servings: 4

Prep Time: 00:15

Cook Time: 00:15

Main Ingredients

1 lbs cod (tilapia and haddock could work here too)

2 vine ripened tomatoes, chopped

1 small onion, chopped

3 cloves garlic, minced

1/4 cup kalamata olives, halved

1 tbsp capers in brine

4 - 6 anchovies in oil, mashed

2 tbsp tomato paste

2 tbsp fresh chopped parsley

salt and pepper, to taste

1 tbsp olive oil

Preparation

1Preheat oven to 450 F

2Line 1-2" baking dish with parchment paper. Place fish flat in dish.

3Combine all other ingredients in a medium sized bowl and combine well. (You can chop the anchovies instead, but mashing them makes them melt right into the dish).

4Spoon mixture over fish until completely covered.

5Cover baking dish with foil. Be sure to seal corners as best as possible, as we a going for a steamed effect.

6After 10 minutes, remove foil, place baking dish back in oven for an additional 10 minutes. The fish is ready when no longer translucent and flakes easily with a fork.

7Plate with sauteed spinach and the whole grain of your choice.

Additional Notes

Anyone who says they don't like anchovies needs to try this dish. When you mash the anchovies, they melt right into the dish. I took the left over anchovies and sauteed them in their oil for about 2 minutes, and basically dissolved. I then added this liquid to some cooked quinoa to bring the dish together. When using anchovies in cooking, you can go lighter on the salt (if using any). Plus, anchovies are a great natural source of vitamin D and calcium since we are eating the fish in its entirety (bones and all). *A traditional caponata will incorporate eggplant - but I did not have any!

Reviews: 0

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