Mediterranean cod with roasted tomatoes

This protein-packed dinner is a snap to toss together on a weeknight after a busy day at work. Mix and match toppings to find new combinations your whole family will love. (Pro tip: Lining the pan with foil makes for easy cleanup.)

  • 4 skinless cod fillets, 4 ounces each, about 1 inch thick
  • 4 teaspoons fresh oregano, coarsely chopped
  • 2 teaspoons fresh thyme, coarsely chopped
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon black pepper
  • Nonstick cooking spray
  • 3 cups cherry tomatoes
  • 2 cloves garlic, sliced
  • 1 tablespoon olive oil
  • 2 teaspoons capers
  • 2 tablespoons olives
  1. Preheat oven to 450 degrees. Rinse fish and pat dry.
  2. In a small bowl, combine oregano, thyme, salt, garlic powder, paprika and black pepper. Sprinkle half of the mixture over both sides of each fish fillet.
  3. Line a baking sheet with foil and coat with cooking spray; place fish on one side of the pan.
  4. Combine remaining oregano mixture and oil; toss with tomatoes and garlic. Add tomatoes to the other side of the pan.
  5. Bake for 8 to 12 minutes or until fish flakes easily when tested with a fork, stirring tomato mixture once.
  6. Stir capers and olives into cooked tomato mixture.

Makes four servings. Per serving: 157 calories; 5g fat; 2g fiber; 7g carbohydrate; 22g protein.

Adapted from eatingwell.com. This recipe originally appeared in the March 2019 issue of MESSA DiscoverYou.