Baked Cod with Lemon-Caper Salsa and Parsley

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Moist cod fillets baked with a zesty lemon-caper salsa, brightened with fresh parsley for a clean, authentic seafood dish. This mediterranean-inspired seafood ready in about 25 minutes blends 6 oz each cod fillets, freshly squeezed lemon juice, drained and chopped capers 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 220 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.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 220 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 375°F. Pat dry 4 cod fillets and place in a lightly greased baking dish. Season with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: In a small bowl, combine 3 tbsp fresh lemon juice, 2 tbsp chopped capers, 1/4 cup chopped fresh parsley, 2 minced garlic cloves, 2 tbsp olive oil, and 1 tsp lemon zest.
  3. Step 3: Spoon the lemon-caper salsa evenly over each cod fillet, making sure to cover the surface.
  4. Step 4: Bake in the preheated oven for 12-15 minutes, or until cod is opaque and flakes easily with a fork.
  5. Step 5: Remove from oven and let rest for 2 minutes. Garnish with additional parsley if desired and serve immediately.

Equipment for this recipe

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Frequently asked questions

How long does Baked Cod with Lemon-Caper Salsa and Parsley take to make?

Total time is about 25 minutes (10 min prep + 15 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 Lemon-Caper Salsa and Parsley?

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 Lemon-Caper Salsa and Parsley?

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 Lemon-Caper Salsa and Parsley 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.

What goes well with Baked Cod with Lemon-Caper Salsa and Parsley?

Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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