Baked Cod with Lemon-Caper Sauce and Garlic Spinach

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

Flaky cod fillets baked and topped with a bright lemon-caper butter sauce served alongside sautéed garlic spinach for a light, flavorful seafood dinner. This mediterranean-inspired seafood (low carb) ready in about 30 minutes blends (5 oz each) cod fillets, olive oil, divided salt 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.

Prep: 10 min Cook: 20 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. Place 4 cod fillets in a greased baking dish. Drizzle each fillet with 1 tbsp olive oil, then season with 1/2 tsp salt and 1/4 tsp black pepper. Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
  2. Step 2: While the fish bakes, melt 3 tbsp butter in a small saucepan over medium heat. Add 1 minced garlic clove and sauté for 30 seconds until fragrant. Stir in 3 tbsp fresh lemon juice and 2 tbsp drained capers. Remove from heat and set aside.
  3. Step 3: Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add remaining 2 minced garlic cloves and cook for 30 seconds until fragrant. Add 8 cups fresh spinach and sauté, stirring frequently, until wilted, about 3-4 minutes. Season spinach with 1/2 tsp salt, 1/4 tsp black pepper, and 1/4 tsp red pepper flakes if using.
  4. Step 4: Plate the baked cod fillets and spoon the lemon-caper butter sauce over each piece. Serve immediately with the garlic spinach alongside.

Frequently asked questions

How long does Baked Cod with Lemon-Caper Sauce and Garlic Spinach 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 Lemon-Caper Sauce and Garlic Spinach?

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 Sauce and Garlic Spinach?

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 Sauce and Garlic Spinach 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 Lemon-Caper Sauce and Garlic Spinach low carb?

Yes — this recipe is tagged 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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