Baked Cod with Tomato-Caper Salsa and Wilted Spinach

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

Flaky baked cod topped with a bright tomato-caper salsa paired with garlicky wilted spinach for a light, Whole30-compliant seafood entrée. This mediterranean-inspired whole30 (mediterranean) ready in about 30 minutes blends (6 oz each) cod fillets, quartered cherry tomatoes, rinsed capers into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 20 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F. Place 4 cod fillets in a lightly oiled baking dish and drizzle with 1 tbsp olive oil, 1 tsp sea salt, and 1/2 tsp black pepper.
  2. Step 2: In a bowl, combine 1 1/2 cups quartered cherry tomatoes, 2 tbsp rinsed capers, 1/4 cup finely diced red onion, 2 tbsp chopped fresh parsley, and 2 tbsp lemon juice. Toss gently to combine.
  3. Step 3: Spoon the tomato-caper salsa evenly over each cod fillet. Bake for 15-18 minutes until the fish is opaque and flakes easily with a fork.
  4. Step 4: While cod bakes, heat 2 tbsp olive oil in a large skillet over medium heat. Add 3 sliced garlic cloves and sauté for 1-2 minutes until fragrant but not browned.
  5. Step 5: Add 6 cups fresh spinach and 1/2 tsp sea salt to the skillet. Toss and cook for 3-4 minutes until spinach is wilted and tender.
  6. Step 6: Serve the baked cod topped with tomato-caper salsa alongside the garlicky wilted spinach for a balanced Whole30 meal.

Frequently asked questions

How long does Baked Cod with Tomato-Caper Salsa and Wilted Spinach take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Baked Cod with Tomato-Caper Salsa and Wilted Spinach?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

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