Simple ingredients can create the most extraordinary meals. This light, vibrant cod dish brings together ripe tomatoes, briny capers, olives, and garlic for a burst of freshness with every bite. The flavors balance beautifully—bright, savory, and just a touch of heat from jalapeño. It’s rich in protein and healthy fats, elegant enough for guests, yet easy enough for any weeknight dinner.
Cod with Tomato, Capers and Garlic
4
Prep time:
10 min, + 1 hour if marinating in fridge
Cook time:
10 min
Ingredients
- 2 tomatoes, diced
- ¼ cup Kalamata olives, pitted and diced
- 1½ tablespoons capers, with a little juice from jar
- 1 jalapeno pepper, finely diced (to taste)
- 2 scallions, chopped
- 2 cloves garlic, finely minced
- 1 tablespoon red wine vinegar
- 1½ tablespoons extra virgin olive oil, divided
- 4 4-ounce cod fillets
- Sea salt and pepper to taste
- ¼ cup fresh parsley
Method
Step 1
In a bowl, mix tomatoes, olives, capers, jalapeño, scallion, garlic, vinegar, and ½ tablespoon oil. Tip: Make ahead of time and store in refrigerator for 20 minutes to an hour before using. The flavors increase with time.
Step 2
Season fish with salt and pepper. Heat skillet with 1 tablespoon oil over medium-high heat. Add fish and cook for 3 minutes without touching. Reduce heat to medium. Flip fish over.
Step 3
Add tomato mixture and cook another 3-5 minutes or until fish is done and sauce is heated through. Fish is cooked when it is flaky or it reaches an internal temperature of 140 degrees.
Step 4
Turn heat off and stir in parsley. Serve fish over a bed of greens and spoon extra tomato sauce over greens.
Nutritional Analysis Per Serving (1 piece fish, about ½ cup sauce):
Calories: 166 Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 56mg, Fiber: 2g, Protein: 21g, Carbohydrates: 5g, Sodium: 278mg, Sugars: 3g, Net Carbs: 3g
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The sprout powder is also grown with regenerative farming practices that focus on rebuilding healthy soil. Healthier soil means richer plants, and richer plants mean more of the compounds our bodies rely on. It all starts from the ground up.
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