Baked Cod with Tomato-Caper Relish and Zucchini Noodles

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

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 recipe (gluten free, dairy free), ready in about 30 minutes, pairs cod fillets, cherry tomatoes, 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 Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Bakeware & baking tools → Shop all kitchen tools →

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.

Related recipes