Baked Cod with Lemon-Cilantro Salsa and Zucchini Noodles

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

Tender baked cod fillets topped with a bright lemon-cilantro salsa served over fresh zucchini noodles for a light, Whole30-compliant seafood dinner. This seafood (whole30, gluten free) ready in about 25 minutes blends fillets (about 1.2 lbs) cod fillets, chopped fresh cilantro, freshly squeezed lemon juice 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 250 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 4 250 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Line a baking sheet with parchment paper and place 4 cod fillets (about 1.2 lbs) spaced evenly. Drizzle 1 tbsp olive oil over fillets and sprinkle with 1/2 tsp sea salt and 1/4 tsp black pepper. Bake for 12-15 minutes until fish is opaque and flakes easily with a fork.
  2. Step 2: Meanwhile, in a small bowl, combine 1/2 cup chopped fresh cilantro, 2 tbsp freshly squeezed lemon juice, 1 tsp lemon zest, 1 minced garlic clove, 1 tbsp olive oil, 1/4 tsp sea salt, 1/4 tsp black pepper, and 1/4 tsp red pepper flakes (optional). Stir to make the salsa.
  3. Step 3: Heat 1 tbsp olive oil in a large skillet over medium heat. Add 4 spiralized medium zucchinis and sauté for 2-3 minutes, tossing constantly until just tender but still al dente. Season with a pinch of salt.
  4. Step 4: Serve each cod fillet topped generously with lemon-cilantro salsa over a bed of zucchini noodles for a fresh, Whole30-friendly seafood meal.

Frequently asked questions

How long does Baked Cod with Lemon-Cilantro Salsa and Zucchini Noodles 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-Cilantro Salsa and Zucchini Noodles?

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-Cilantro Salsa and Zucchini Noodles?

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-Cilantro Salsa and Zucchini Noodles 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-Cilantro Salsa and Zucchini Noodles whole30?

Yes — this recipe is tagged whole30, gluten free, low carb, paleo based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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