Baked Cod with Tomato-Caper Sauce and Sautéed Spinach

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

Tender baked cod fillets topped with a bright tomato-caper sauce served alongside garlicky sautéed spinach for a light, Whole30-friendly seafood dish. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 25 minutes blends (about 6 oz each) cod fillets, halved 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: 15 min Serves 4 Mediterranean 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 2 tbsp olive oil, 1 tsp sea salt, and 1/2 tsp black pepper.
  2. Step 2: In a mixing bowl, combine 2 cups halved cherry tomatoes, 2 tbsp rinsed capers, 2 minced garlic cloves, 1 tbsp olive oil, 2 tbsp fresh lemon juice, 1/2 tsp sea salt, and 1/4 tsp black pepper. Toss gently.
  3. Step 3: Spoon the tomato-caper mixture evenly over the cod fillets. Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
  4. Step 4: While the fish bakes, heat 2 tbsp olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and 1/4 tsp red pepper flakes (if using), sauté for 30 seconds until fragrant.
  5. Step 5: Add 6 cups baby spinach and 1/2 tsp sea salt, stirring frequently for 3-4 minutes until spinach is wilted but still bright green.
  6. Step 6: Serve the baked cod topped with tomato-caper sauce alongside the garlicky sautéed spinach.

Equipment for this recipe

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Frequently asked questions

How long does Baked Cod with Tomato-Caper Sauce and Sautéed Spinach take to make?

Total time is about 25 minutes (10 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 Sauce and Sautéed 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 Sauce and Sautéed 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 Sauce and Sautéed 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 Sauce and Sautéed 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.

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