Baked Cod with Tomato-Basil Sauce and Zucchini Noodles

By AislePrompt Editorial · Published 2026-07-02 · Updated 2026-07-02

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Lightly baked cod fillets topped with a fresh tomato-basil sauce served on a bed of spiralized zucchini noodles create a bright, healthy Whole30 entrée. This Mediterranean-inspired Whole30 recipe (gluten free, dairy free), ready in about 35 minutes, pairs cod fillets, cherry tomatoes, fresh basil leaves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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.

Is this Whole30 compliant? Browse the full Whole30 Recipes — Compliant Dinners You Will Actually Cook collection — grouped by crockpot & slow cooker recipes, instant pot & pressure cooker recipes, meal prep recipes, with a free 7-day plan. Also in Whole30 Seafood Recipes. Or jump straight to the free 7-Day Whole30 Meal Plan (Free, With the Shopping List) — the first three days are open, no email needed.
Counting net carbs? Browse the full Keto Recipes — Low-Carb Dinners, Snacks & Meal Prep Under 10g Net Carbs collection — grouped by quick keto dinner recipes, air fryer recipes, meal prep recipes, with a free 7-day plan. Or jump straight to the free 7-Day Keto Meal Plan — Dinners Under 10g Net Carbs — the first three days are open, no email needed.
Eating the Mediterranean way? Browse the full Mediterranean Diet Recipes — What to Actually Cook This Week collection — grouped by quick mediterranean diet dinners, fish & seafood recipes, chicken recipes, with a free 7-day plan.

Prep: 15 min Cook: 20 min Serves 4 Mediterranean cuisine 320 cal/serving

Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

4 pieces (6 oz each) cod fillets
2 cups, halved cherry tomatoes
1/2 cup, chopped fresh basil leaves
2 minced garlic cloves
3 tbsp olive oil
1 tsp lemon zest
2 tbsp lemon juice
1 tsp sea salt
1/2 tsp black pepper
3 spiralized into noodles medium zucchinis

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Bakeware & baking tools → Shop all kitchen tools →

Instructions

Step 1: Preheat oven to 400°F. Place 4 cod fillets (6 oz each) on a parchment-lined baking sheet. Drizzle 1 tbsp olive oil over the fillets and sprinkle with 1/2 tsp sea salt, 1/4 tsp black pepper, and 1 tsp lemon zest. Bake for 12-15 minutes until fish flakes easily with a fork.
Step 2: While fish bakes, heat 2 tbsp olive oil in a skillet over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant.
Step 3: Add 2 cups halved cherry tomatoes, 1/2 tsp sea salt, and 1/4 tsp black pepper. Cook for 5-7 minutes, stirring occasionally, until tomatoes soften and release juices.
Step 4: Stir in 1/2 cup chopped fresh basil leaves and 2 tbsp lemon juice, cooking for 1 more minute. Remove from heat.
Step 5: In a separate pan, lightly sauté spiralized noodles from 3 medium zucchinis in 1 tbsp olive oil over medium heat for 2-3 minutes until just tender but still firm.
Step 6: Plate zucchini noodles topped with baked cod fillets and spoon warm tomato-basil sauce over the top. Serve immediately for a fresh, Whole30 meal.