Ingredients:

1 pound cod fillet (see Tip)
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon freshly ground pepper
1 tablespoon minced shallot
1 cup halved cherry tomatoes
1/4 cup chopped cured olives
1 tablespoon capers, rinsed and chopped
1 1/2 teaspoons chopped fresh oregano
1 teaspoon balsamic vinegar

Preparation:

1. Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
2. Rub cod with 2 teaspoons of oil. Sprinkle with pepper. Place on the prepared baking sheet. Transfer to the oven and roast until the fish flakes easily with a fork, 15-20 minutes, depending on the thickness of the fillet.
3. Meanwhile, heat the remaining 1 teaspoon oil in a small skillet over medium heat. Add shallot and cook, stirring, until beginning to soften, about 20 seconds. Add tomatoes and cook, stirring, until softened, about 1 1/2 minutes.
4. Add olives and capers; cook, stirring, for 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon the tapenade over the cod to serve.

Tips:

1. Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (aka Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch.

Per serving: 68 calories; 8 g fat (1 g saturated fat, 6 g mono unsaturated fat); 43 mg cholesterol; 4 g carbohydrates; 19 g protein; 1 g fiber; 373 mg sodium; 286 mg potassium

Nutrition Bonus: Selenium (42% daily value), Vitamin C (15% dv).

Exchanges: 3 very lean meat, 1 1/2 fat (mono)