Quick Fish Dish + Miracle Tapenade

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Happy hump day! How’s your week treating you?

In exactly two weeks I’ll be boarding a plane for Denver!! I’ll have two days of exploring some of my favorite parts of Colorado and then will be at the Blend Retreat during the weekend. To say that I can hardly contain my excitement would be an understatement.

Wednesdays are my crazy busy days, so today I present you with a short simple post about my dinner last night.

We’ve been eating Pacific cod for dinner a lot recently, because it’s relatively inexpensive, versatile, and incredibly low in calories/high in protein. I read that it’s better to eat Pacific rather than Atlantic (I think because it’s over fished?) and definitely buy it wild (rather than farmed). You can read more about the benefits of cod here, which also states that a 3 oz. serving has 89 calories and a whopping 20 grams of protein!

I have to admit, cod on it’s own does not have a lot of flavor. It’s not like halibut or grouper or rockfish (my favorite white fish varieties) which have a lot of flavor on their own. But, with just a few simple ingredients, it can taste pretty amazing. This has been my ‘go to’ method of preparing cod, which doesn’t take a whole lot of time or effort:

I chop up some veggies (onion, heirloom tomato, mushrooms) along with lemon and dill and place them in a baking dish. I usually add capers too, but completely forgot to last night. other veggies that go well with this fish are zucchini and yellow squash and red bell peppers.

Lay the fish on top of the veggies. Season with a little bit of extra-virgin olive oil, sea salt and pepper.

Find the magic ingredient: Trader Joes Roasted Red Pepper Tapenade!

I love this stuff. LOVE. I mix it into crushed, unsalted tomatoes for the best pizza sauce ever and smother it on top of a rice cake topped with a wedge of laughing cow for a snack. It is pretty darn good.
Spread the tapenade over the fish filets.
Bake at 400 for 15 minutes (fish should flake off easily when it’s done!). The fish will have a nice broth underneath, which can be spooned over top of it when plated. You can also prepare the whole dish on the stoptop in a large, deep pan, which is equally as delicious.
We had an assortment of different veggies in the fridge, so I chopped them up, sprinkled on some nutritional yeast, and let them roast on a cookie sheet while the fish baked. I also had the other half of a Japanese sweet potato from the night before (looooove these guys!).
Our dinner plates are kind of small. I definitely piled about 3x more veggies on my plate after snapping this photo.

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One more update: breakfast this morning. I made zucchini bread oatmeal for breakfast again today, but this time made it into overnight oats instead (again, inspired by Laura!)

In the jar: 3 T multigrain oats, 3 T oat bran, 2 T no salt added 1% cottage cheese, 1 T pumpkin puree, 1/2 T chia seeds, 1/4 small melted banana (formerly frozen, nuked for 30 seconds), 1/3 c shredded zucchini, a few frozen wild blueberries, nutmeg, cinnamon, pinch of salt, vanilla stevia, almond milk and water. Topped with a spoonful of sunflower butter.

I also made a mini protein (zucchini) muffin using 1 scant T coconut flour, 1 scant T oat flour, baking powder, vanilla stevia, egg whites, almond milk, pumpkin puree, grated zucchini and a few walnuts. Nuked in the microwave. I didn’t think to photograph it until I had broken it up to crumble over my oats. You get the idea though….

Very yummy and very filling.

Have a great Wednesday!

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Are you a fish fan? What’s your favorite type?