Baked Cod with Tomato-Caper Relish and Garlic-Sautéed Spinach

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Flaky baked cod fillets topped with a tangy tomato-caper relish paired with garlicky sautéed spinach for a light, Whole30-approved seafood dinner. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 30 minutes pairs (about 6 oz each) cod fillets, quartered cherry tomatoes, rinsed capers for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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: 20 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Place 4 cod fillets on a parchment-lined baking sheet and drizzle with 1 tbsp extra virgin olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper.
  2. Step 2: In a small bowl, combine 1 cup quartered cherry tomatoes, 2 tbsp rinsed capers, 2 tbsp chopped fresh parsley, and 2 tbsp freshly squeezed lemon juice. Set aside.
  3. Step 3: Bake the cod fillets for 12-15 minutes until opaque and flakes easily with a fork.
  4. Step 4: Meanwhile, heat 2 tbsp extra virgin olive oil in a large skillet over medium heat. Add 4 thinly sliced garlic cloves and sauté for 1-2 minutes until fragrant and golden, careful not to burn.
  5. Step 5: Add 5 cups fresh baby spinach, 1/2 tsp sea salt, and 1/4 tsp black pepper to the skillet. Cook, stirring frequently, until spinach is wilted, about 3 minutes.
  6. Step 6: To serve, spoon the tomato-caper relish evenly over each baked cod fillet and plate alongside the garlic-sautéed spinach for a fresh Whole30 seafood meal.

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Frequently asked questions

How long does Baked Cod with Tomato-Caper Relish and Garlic-Sautéed Spinach take to make?

Total time is about 30 minutes (10 min prep + 20 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 and Garlic-Sautéed Spinach?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (about 6 oz each) cod fillets from drying out.

Can I substitute ingredients in Baked Cod with Tomato-Caper Relish and Garlic-Sautéed Spinach?

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 and Garlic-Sautéed Spinach 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-Caper Relish and Garlic-Sautéed Spinach whole30?

Yes — this recipe is tagged whole30, gluten free, dairy free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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