Baked Cod with Lemon-Caper Sauce and Garlic Herb Rice

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

White flaky cod baked to perfection topped with a bright lemon-caper sauce, served alongside fluffy garlic herb rice. This Mediterranean-inspired seafood recipe, ready in about 35 minutes, pairs cod fillets, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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: 25 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Pat dry 4 cod fillets and season both sides with 1 1/2 tsp salt and 1 tsp black pepper. Place on a greased baking sheet and drizzle with 1 tbsp olive oil.
  2. Step 2: Bake cod in the preheated oven for 12-15 minutes until fish flakes easily with a fork.
  3. Step 3: While cod bakes, rinse 1 cup long-grain white rice under cold water. In a medium saucepan, combine rice, 2 cups water, 1 tbsp unsalted butter, and 1 minced garlic clove. Bring to a boil over high heat, reduce to low, cover, and simmer for 15 minutes until water is absorbed and rice is tender.
  4. Step 4: In a small bowl, whisk together 2 tbsp olive oil, 3 tbsp lemon juice, 2 tbsp drained capers, 1 minced garlic clove, and 3 tbsp chopped fresh parsley to create the lemon-caper sauce.
  5. Step 5: Fluff rice with a fork and stir in remaining 2 tbsp chopped parsley.
  6. Step 6: Serve baked cod topped with lemon-caper sauce alongside garlic herb rice.

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