Baked Cod with Tomato-Caper Relish

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

Flaky cod fillets baked with a vibrant tomato-caper relish that adds tangy brightness and a hint of briny depth. This mediterranean-inspired seafood ready in about 25 minutes pairs cod fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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 Mediterranean cuisine 220 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat the oven to 400°F. Line a baking sheet with parchment paper and place 4 cod fillets (5 oz each) on it, seasoning both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: In a bowl, combine 1 cup halved cherry tomatoes, 2 tbsp drained capers, 1/4 cup finely chopped red onion, 2 tbsp chopped fresh parsley, 1 tsp lemon zest, 1 tbsp lemon juice, and 2 tbsp olive oil. Mix gently to combine.
  3. Step 3: Spoon the tomato-caper relish evenly over each cod fillet, then drizzle the remaining 1 tbsp olive oil over the top.
  4. Step 4: Bake the cod for 12-15 minutes, until the fish is opaque and flakes easily with a fork, and the tomatoes have softened but retain their shape.
  5. Step 5: Remove from the oven and serve immediately, spooning extra relish from the pan over the fish.

Frequently asked questions

How long does Baked Cod with Tomato-Caper Relish take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Baked Cod with Tomato-Caper Relish?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Baked Cod with Tomato-Caper Relish?

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-Caper Relish 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 Tomato-Caper Relish?

Mediterranean 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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