Baked Cod with Tomato-Caper Relish and Roasted Asparagus

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Flaky baked cod topped with a bright, tangy tomato-caper relish served alongside oven-roasted asparagus for a light Whole30 meal. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 25 minutes pairs fillets (6 oz each) cod fillets, quartered cherry tomatoes, rinsed and drained 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: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
Plan a meal with the AI → Order on Instacart →

Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. On a baking sheet, toss 1 lb trimmed asparagus spears with 1 tbsp olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper. Spread in a single layer and roast for 12-15 minutes until tender and slightly blistered.
  2. Step 2: While asparagus roasts, place 4 cod fillets (6 oz each) on a lined baking sheet. Drizzle 1 tbsp olive oil over the fillets and season with 1/2 tsp sea salt and 1/4 tsp black pepper.
  3. Step 3: Bake cod in the oven for 12-14 minutes until opaque and flakes easily with a fork.
  4. Step 4: Meanwhile, in a small bowl, combine 1 1/2 cups quartered cherry tomatoes, 2 tbsp rinsed capers, 1/4 cup finely diced red onion, 2 tbsp chopped fresh parsley, 1 tsp lemon zest, 2 tbsp lemon juice, and 1 tbsp olive oil. Stir gently and season with a pinch of sea salt.
  5. Step 5: Remove cod from oven and spoon the tomato-caper relish evenly over each fillet. Serve alongside the roasted asparagus for a fresh and light Whole30 dinner.

Frequently asked questions

How long does Baked Cod with Tomato-Caper Relish and Roasted Asparagus 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 and Roasted Asparagus?

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 quartered cherry tomatoes from drying out.

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

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 Roasted Asparagus 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 Roasted Asparagus 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.

Related recipes

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →