Baked Cod with Tomato-Caper Salsa and Spinach

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

Delicate baked cod fillets topped with a zesty tomato-caper salsa served over sautéed spinach, creating a light and vibrant Whole30 dish. This Mediterranean-inspired Whole30 recipe (gluten free), ready in about 25 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 280 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: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

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

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Instructions

  1. Step 1: Preheat oven to 400°F. Place 4 cod fillets in a baking dish and drizzle with 1 tbsp extra virgin olive oil, seasoning with 1/2 tsp sea salt and 1/4 tsp black pepper.
  2. Step 2: In a bowl, combine 1 cup quartered cherry tomatoes, 2 tbsp rinsed capers, 1/4 cup finely diced red onion, 2 tbsp chopped fresh parsley, 2 tbsp fresh lemon juice, and 1 tbsp olive oil. Mix gently and season with 1/4 tsp sea salt and 1/4 tsp black pepper.
  3. Step 3: Spoon the tomato-caper salsa evenly over the cod fillets and bake for 12-15 minutes until fish flakes easily with a fork.
  4. Step 4: While the fish bakes, heat 1 tbsp olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant.
  5. Step 5: Add 5 cups baby spinach and 1/4 tsp sea salt. Cook, stirring frequently, for 3-4 minutes until spinach is wilted and tender.
  6. Step 6: Serve the baked cod topped with salsa on a bed of sautéed spinach.

Frequently asked questions

How long does Baked Cod with Tomato-Caper Salsa and 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 Salsa and Spinach?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Baked Cod with Tomato-Caper Salsa and 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 Salsa and 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 Salsa and Spinach 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.

Related recipes