Baked Cod with Tomato-Caper Relish and Sautéed Spinach

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Delicate cod fillets baked with a bright tomato-caper relish, served alongside garlicky sautéed spinach for a fresh Whole30 seafood entrée. This mediterranean-inspired seafood (whole30, gluten free) ready in about 25 minutes pairs (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 260 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 260 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 olive oil. Season with 1/2 tsp sea salt and 1/4 tsp black pepper. Bake for 12-15 minutes until fish flakes easily with a fork.
  2. Step 2: While cod bakes, combine 1 cup quartered cherry tomatoes, 2 tbsp rinsed capers, 2 tbsp olive oil, 1 tsp lemon zest, 2 tbsp fresh lemon juice, 1/2 tsp sea salt, 1/4 tsp black pepper, and 1 tbsp chopped fresh parsley in a small bowl. Let sit to macerate.
  3. Step 3: Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and 1/4 tsp red pepper flakes, sautéing for 30 seconds until fragrant.
  4. Step 4: Add 8 cups baby spinach and 1/2 tsp sea salt to skillet, tossing and cooking for 2-3 minutes until spinach wilts but remains bright green. Remove from heat.
  5. Step 5: To serve, spoon the tomato-caper relish over each cod fillet and garnish with remaining 1 tbsp chopped parsley alongside the sautéed spinach.

Frequently asked questions

How long does Baked Cod with Tomato-Caper Relish and Sautéed Spinach 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 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 (6 oz each) cod fillets from drying out.

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