Baked Cod with Tomato-Caper Relish and Zucchini Noodles

By · Reviewed by AislePrompt Editorial · ·

Tender baked cod fillets topped with a bright tomato-caper relish, served over lightly sautéed zucchini noodles for a fresh Whole30 seafood meal. This mediterranean-inspired whole30 (gluten free, dairy free) ready in about 30 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 320 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: 15 min Cook: 15 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Place 4 cod fillets (6 oz each) on a lined baking sheet, drizzle with 1 tbsp olive oil, and season with 1/2 tsp sea salt and 1/4 tsp black pepper. Bake for 12-15 minutes until opaque and flakes easily.
  2. Step 2: While the cod bakes, combine 1 cup quartered cherry tomatoes, 2 tbsp rinsed capers, 2 tbsp chopped fresh parsley, 2 tbsp lemon juice, and 2 tbsp olive oil in a bowl. Stir gently and set aside.
  3. Step 3: Heat 1 tbsp olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant. Add 4 spiralized medium zucchinis and 1/2 tsp sea salt, cooking for 3-4 minutes until noodles are just tender but still firm.
  4. Step 4: Plate zucchini noodles and top each with a baked cod fillet. Spoon tomato-caper relish over the cod and serve immediately.

Equipment for this recipe

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Frequently asked questions

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

Total time is about 30 minutes (15 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 Zucchini Noodles?

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 Zucchini Noodles?

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 Zucchini Noodles 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 Zucchini Noodles gluten free?

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

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