Carb count: 2. ROASTED COD WITH WARM TOMATO-OLIVECAPER TAPENADE (SATURDAY)

Servings: makes 4 servings

Preparation time: 15 minutes

Cooking time: about 20 minutes

INGREDIENTS

1 pound cod fillets (see

NOTE)

3 teaspoons extra-virgin

olive oil, divided ¼ teaspoon freshly ground

pepper

1 tablespoon minced

shallot

1 cup halved cherry or

grape tomatoes

¼ cup chopped kalamata

olives

1 tablespoon capers,

rinsed

1 ½ teaspoons chopped fresh oregano or ½ teaspoon dried 1 teaspoon balsamic vinegar

Heat oven to 375 degrees. Coat a baking sheet with cooking spray. Rub cod with 2 teaspoons oil. Sprinkle with pepper. Place on baking sheet. Roast 15 to 20 minutes or until fish is opaque throughout (depending on thickness of fish).

Meanwhile, heat remaining oil in medium skillet on medium heat. Add shallot and cook, stirring, about 20 seconds or until it begins to soften. Add tomatoes and cook, stirring, 1 ½ minutes or until softened. Add olives and capers; cook, stirring, 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon over cod and serve.

NOTE: Use frozen cod if fresh is not available or is too expensive. Thaw before cooking.

Per serving: 151 calories, 19 grams protein, 7 grams fat (39% calories from fat), 0.6 gram saturated fat, 4 grams carbohydrate, 43 milligrams cholesterol, 262 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu. com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner. com. Read Susan’s blog: makingthemenu.com. And check out Susan’s book: “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com.