Baked Cod with Tomato-Caper Sauce and Lemon Herb Quinoa

By AislePrompt Editorial · Published 2026-06-21 · Updated 2026-06-21

Flaky baked cod fillets topped with a tangy tomato-caper sauce, paired with bright lemon and herb-infused quinoa for a light, nutritious meal. This Mediterranean-inspired seafood recipe, ready in about 35 minutes, pairs cod fillets, olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 360 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.

Ingredients

• 4 pieces (6 oz each) cod fillets
• 4 tbsp olive oil
• 3, minced garlic cloves
• 1 pint, halved cherry tomatoes
• 2 tbsp, drained capers
• 1 tsp lemon zest
• 2 tbsp lemon juice
• 3/4 cup dry quinoa
• 1 1/2 cups vegetable broth
• 1/4 cup, chopped fresh parsley
• 2 tbsp, chopped fresh basil
• 1 1/2 tsp salt
• 1 tsp black pepper

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Instructions

1. Step 1: Preheat oven to 400°F. Drizzle 2 tbsp olive oil over 4 cod fillets and season each with 3/4 tsp salt and 1/2 tsp black pepper. Arrange fillets in a baking dish and bake for 12-15 minutes until fish is opaque and flakes easily.
2. Step 2: While fish bakes, heat remaining 2 tbsp olive oil in a skillet over medium heat. Add 3 minced garlic cloves and sauté for 1 minute until fragrant.
3. Step 3: Add 1 pint halved cherry tomatoes, 2 tbsp drained capers, 1 tsp lemon zest, 1 tbsp lemon juice, 1/2 tsp salt, and 1/2 tsp black pepper to the skillet. Cook for 6-7 minutes, stirring occasionally, until tomatoes soften and sauce thickens slightly.
4. Step 4: Rinse 3/4 cup dry quinoa under cold water. In a saucepan, bring 1 1/2 cups vegetable broth to a boil. Add quinoa, cover, reduce heat to low, and simmer for 15 minutes until liquid is absorbed.
5. Step 5: Remove quinoa from heat and fluff with a fork. Stir in 1/4 cup chopped fresh parsley, 2 tbsp chopped fresh basil, and remaining 1 tbsp lemon juice.
6. Step 6: Spoon the tomato-caper sauce over the baked cod and serve alongside the lemon herb quinoa.