Baked Cod with Tomato-Caper Salsa and Zucchini Noodles

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

Tender baked cod fillets topped with a fresh tomato-caper salsa served over lightly sautéed zucchini noodles for a bright, Whole30-friendly seafood dinner. This whole30 (low carb, gluten free) 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: 15 min Cook: 15 min Serves 4 Whole30 cuisine 280 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 and drizzle with 1 tbsp olive oil. Season with 1/2 tsp sea salt and 1/4 tsp black pepper.
  2. Step 2: Bake cod for 12-15 minutes until opaque and flakes easily with a fork.
  3. Step 3: Meanwhile, in a medium bowl, combine 1 1/2 cups quartered cherry tomatoes, 2 tbsp rinsed capers, 2 tbsp chopped fresh parsley, 1 tsp lemon zest, 2 tbsp lemon juice, 1 minced garlic clove, and 2 tbsp olive oil. Stir to combine and let sit to meld flavors.
  4. Step 4: Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add 3 spiralized medium zucchini noodles and 1/2 tsp sea salt. Sauté for 2-3 minutes until just tender but still firm.
  5. Step 5: To serve, divide zucchini noodles among plates, top each with a baked cod fillet, and spoon tomato-caper salsa over the top.

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Frequently asked questions

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

Total time is about 30 minutes (15 min prep + 15 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 Zucchini Noodles?

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 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 Salsa 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 Salsa and Zucchini Noodles low carb?

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

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