Baked Cod with Tomato-Basil Sauce and Zucchini Noodles

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

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 (gluten free, dairy free) ready in about 35 minutes blends (6 oz each) cod fillets, halved cherry tomatoes, chopped fresh basil leaves 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 320 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: 20 min Serves 4 Mediterranean cuisine 320 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Step 4: Stir in 1/2 cup chopped fresh basil leaves and 2 tbsp lemon juice, cooking for 1 more minute. Remove from heat.
  5. 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.
  6. 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.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Frequently asked questions

How long does Baked Cod with Tomato-Basil Sauce and Zucchini Noodles take to make?

Total time is about 35 minutes (15 min prep + 20 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-Basil Sauce 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 Tomato-Basil Sauce 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 Tomato-Basil Sauce 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 Tomato-Basil Sauce and Zucchini Noodles gluten free?

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

Related recipes