Baked Cod with Lemon-Caper Sauce and Wilted Spinach

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

Tender cod fillets baked and topped with a bright lemon-caper sauce, served alongside garlicky wilted spinach. This mediterranean-inspired seafood ready in about 30 minutes pairs cod fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 260 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: 20 min Serves 4 Mediterranean cuisine 260 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 tsp salt and 1/2 tsp black pepper. Place on a baking sheet lined with parchment paper.
  2. Step 2: Drizzle 1 tbsp olive oil evenly over the cod fillets. Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
  3. Step 3: While cod bakes, heat 2 tbsp olive oil in a large skillet over medium heat. Add 4 minced garlic cloves and sauté for 30 seconds until fragrant.
  4. Step 4: Add 6 cups fresh baby spinach and 2 tbsp water to the skillet. Sauté, stirring frequently, for 3-4 minutes until spinach is wilted and tender.
  5. Step 5: In a small bowl, mix 3 tbsp lemon juice, 2 tbsp drained capers, and 2 tbsp chopped fresh parsley.
  6. Step 6: Once cod is cooked, transfer to serving plates, spoon the lemon-caper sauce over each fillet, and serve with the garlicky wilted spinach alongside.

Frequently asked questions

How long does Baked Cod with Lemon-Caper Sauce and Wilted Spinach take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Baked Cod with Lemon-Caper Sauce and Wilted Spinach?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Baked Cod with Lemon-Caper Sauce and Wilted 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 Wilted 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.

What goes well with Baked Cod with Lemon-Caper Sauce and Wilted Spinach?

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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