Baked Cod with Tomato-Caper Sauce and Zucchini Noodles

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

Tender baked cod fillets topped with a vibrant sautéed tomato and caper sauce, served over light zucchini noodles for a fresh Whole30 seafood meal. This whole30 (gluten free) ready in about 35 minutes blends (6 oz each), skin removed cod fillets, tablespoons, rinsed capers, tablespoons extra virgin olive oil 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: 20 min Serves 4 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Place 4 cod fillets (6 oz each) on a parchment-lined baking sheet. Drizzle with 1 tablespoon olive oil and season with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Bake for 12-15 minutes until fish flakes easily with a fork.
  2. Step 2: While fish bakes, heat 2 tablespoons olive oil in a large skillet over medium heat. Add 3 minced garlic cloves and sauté for 30 seconds until fragrant.
  3. Step 3: Add 2 cups halved cherry tomatoes and 2 tablespoons rinsed capers to the skillet. Cook for 5-7 minutes, stirring occasionally, until tomatoes soften and release juices.
  4. Step 4: Stir in 1/4 cup chopped fresh basil, 1 teaspoon lemon zest, and 1 tablespoon lemon juice. Season with remaining 1/2 teaspoon sea salt and 1/4 teaspoon black pepper.
  5. Step 5: In a separate pan, add spiralized noodles from 4 medium zucchinis and sauté over medium heat for 2-3 minutes until just tender but still firm.
  6. Step 6: To serve, divide zucchini noodles among plates, top with baked cod fillets, and spoon tomato-caper sauce over the fish. Garnish with extra basil leaves if desired.

Frequently asked questions

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

Total time is about 35 minutes (15 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 Sauce 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 Sauce 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 Sauce 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 Sauce and Zucchini Noodles 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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