Baked Cod with Tomato-Avocado Salsa and Cilantro-Lime Cauliflower Rice

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

Flaky baked cod topped with a fresh tomato-avocado salsa served alongside zesty cilantro-lime cauliflower rice for a bright Whole30 meal. This latin american-inspired seafood (whole30, gluten free) ready in about 30 minutes blends fillets (6 oz each) cod fillets, quartered cherry tomatoes, medium, diced ripe avocado 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 380 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: 15 min Cook: 15 min Serves 4 Latin American cuisine 380 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 1/2 tsp sea salt and 1/4 tsp black pepper. Place fillets on a parchment-lined baking sheet and bake for 12-15 minutes until fish flakes easily with a fork.
  2. Step 2: Meanwhile, combine 1 cup quartered cherry tomatoes, 1 diced medium avocado, 1/4 cup finely diced red onion, 2 tbsp chopped fresh cilantro, and 1 tbsp lime juice in a bowl. Gently toss and set aside to let flavors meld.
  3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant.
  4. Step 4: Add 4 cups cauliflower rice, 1/2 tsp ground cumin, 1/2 tsp sea salt, 1/4 tsp black pepper, and 2 tbsp lime juice. Cook, stirring frequently, for 5-6 minutes until cauliflower is tender but not mushy.
  5. Step 5: Stir in remaining 2 tbsp chopped cilantro and remove from heat.
  6. Step 6: Serve the baked cod topped with tomato-avocado salsa alongside cilantro-lime cauliflower rice immediately.

Frequently asked questions

How long does Baked Cod with Tomato-Avocado Salsa and Cilantro-Lime Cauliflower Rice 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 Tomato-Avocado Salsa and Cilantro-Lime Cauliflower Rice?

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 Tomato-Avocado Salsa and Cilantro-Lime Cauliflower Rice?

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 Tomato-Avocado Salsa and Cilantro-Lime Cauliflower Rice 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 Tomato-Avocado Salsa and Cilantro-Lime Cauliflower Rice whole30?

Yes — this recipe is tagged whole30, gluten free, dairy free, 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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