Baked Cod with Pineapple-Cilantro Coconut Salsa

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Flaky cod fillets baked with a sweet-tangy pineapple-cilantro salsa and a hint of coconut for a refreshing finish. This caribbean-inspired seafood ready in about 30 minutes blends pound cod fillets, tablespoon lime juice, tablespoons olive oil 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 280 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.

★ 4.5 (8 ratings) Prep: 15 min Cook: 15 min Serves 4 Caribbean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Pat cod fillets dry and season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Drizzle with 1 tablespoon olive oil and 1 tablespoon lime juice, then arrange on a parchment-lined baking sheet.
  2. Step 2: In a bowl, mix 1 cup diced pineapple, 1/4 cup chopped red onion, 1/4 cup chopped cilantro, 1/4 cup coconut milk, and zest of 1 lime. Stir to combine.
  3. Step 3: Spoon pineapple salsa evenly over each cod fillet.
  4. Step 4: Bake for 15-18 minutes until cod is opaque and flakes easily with a fork.
  5. Step 5: Serve immediately with extra salsa spooned over the top.

Equipment for this recipe

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Frequently asked questions

How long does Baked Cod with Pineapple-Cilantro Coconut Salsa take to make?

Total time is about 30 minutes (15 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 Pineapple-Cilantro Coconut Salsa?

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 Pineapple-Cilantro Coconut Salsa?

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 Pineapple-Cilantro Coconut Salsa 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 Pineapple-Cilantro Coconut Salsa?

Caribbean 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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