Baked Cod with Tomato-Caper Relish and Steamed Asparagus

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

Flaky baked cod topped with a zesty tomato-caper relish paired with tender steamed asparagus for a light and satisfying Whole30 dish. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 25 minutes pairs (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 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. Drizzle 1 tbsp olive oil over the fillets and season with 1/2 tsp sea salt and 1/4 tsp black pepper.
  2. Step 2: In a bowl, combine 1 1/2 cups quartered cherry tomatoes, 2 tbsp rinsed capers, 1/4 cup chopped fresh parsley, 2 tbsp lemon juice, 1 tsp lemon zest, 1 tbsp olive oil, 2 minced garlic cloves, 1/4 tsp sea salt, and 1/4 tsp black pepper. Mix gently.
  3. Step 3: Spoon the tomato-caper relish evenly over the cod fillets.
  4. Step 4: Bake cod for 12-15 minutes until the fish flakes easily with a fork.
  5. Step 5: While cod bakes, steam 1 lb trimmed asparagus in a steamer basket over boiling water for 4-5 minutes until bright green and tender-crisp.
  6. Step 6: Drizzle the steamed asparagus with 1 tbsp olive oil and sprinkle with remaining 1/4 tsp sea salt and 1/4 tsp black pepper. Serve alongside the baked cod immediately.

Equipment for this recipe

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Frequently asked questions

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

Can I substitute ingredients in Baked Cod with Tomato-Caper Relish and Steamed 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 Steamed 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 Steamed Asparagus whole30?

Yes — this recipe is tagged whole30, gluten 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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