Baked Cod with Avocado-Tomato Salsa and Cilantro Lime Cauliflower Rice
Flaky baked cod topped with a vibrant avocado and tomato salsa, paired with zesty cilantro lime cauliflower rice for a fresh Whole30 seafood dinner. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 30 minutes blends (6 oz each) cod fillets, medium, diced avocado, quartered cherry tomatoes into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces (6 oz each) cod fillets
- 1 medium, diced avocado
- 1 cup, quartered cherry tomatoes
- 1/4 cup, finely chopped red onion
- 1/4 cup, chopped fresh cilantro
- 2 tbsp lime juice
- 4 cups (about 1 medium head grated) cauliflower rice
- 3 tbsp olive oil
- 2 cloves, minced garlic cloves
- 1 tsp sea salt
- 1/2 tsp black pepper
Instructions
- Step 1: Preheat oven to 400°F. Place 4 cod fillets (6 oz each) on a parchment-lined baking sheet. Drizzle 1 tbsp olive oil over them, and season with 1/2 tsp sea salt and 1/4 tsp black pepper. Bake for 12-15 minutes until fish flakes easily with a fork.
- Step 2: While cod bakes, prepare salsa by combining 1 diced medium avocado, 1 cup quartered cherry tomatoes, 1/4 cup finely chopped red onion, 1/4 cup chopped fresh cilantro, and 1 tbsp lime juice in a bowl. Gently mix and season with a pinch of salt.
- Step 3: For the cauliflower rice, heat 2 tbsp olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant. Add 4 cups grated cauliflower rice, 1/2 tsp sea salt, 1/4 tsp black pepper, and 1 tbsp lime juice. Cook, stirring frequently, for 5-7 minutes until cauliflower is tender but not mushy.
- Step 4: Serve each baked cod fillet topped with 1/4 of the avocado-tomato salsa alongside a generous scoop of cilantro lime cauliflower rice.
Frequently asked questions
How long does Baked Cod with Avocado-Tomato Salsa and Cilantro Lime Cauliflower Rice take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Baked Cod with Avocado-Tomato Salsa and Cilantro Lime Cauliflower Rice?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Baked Cod with Avocado-Tomato Salsa and Cilantro Lime Cauliflower Rice?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Baked Cod with Avocado-Tomato Salsa and Cilantro Lime Cauliflower Rice for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Baked Cod with Avocado-Tomato Salsa and Cilantro Lime Cauliflower Rice whole30?
Yes — this recipe is tagged whole30, gluten free, paleo, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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