Baked Cod with Tomato-Cilantro Salsa and Roasted Cauliflower

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

Tender cod fillets baked with a zesty tomato and cilantro salsa, paired with roasted cauliflower florets for a fresh, Whole30-compliant seafood dinner. This Mediterranean-inspired Whole30 recipe (gluten free), ready in about 40 minutes, pairs cod fillets, cherry tomatoes, fresh cilantro for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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: 30 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Toss 4 cups cauliflower florets with 2 tbsp olive oil, 1/2 tsp sea salt, 1/2 tsp black pepper, and 1/2 tsp garlic powder, then spread on a baking sheet and roast for 25 minutes until golden and tender.
  2. Step 2: Meanwhile, finely dice 1 cup cherry tomatoes and mix in a bowl with 1/4 cup chopped fresh cilantro and 2 tbsp lime juice. Season with a pinch of sea salt and stir gently.
  3. Step 3: Lightly oil a baking dish with 2 tbsp olive oil. Place 4 cod fillets (6 oz each) in the dish and season each with 1/2 tsp sea salt, 1/4 tsp black pepper, and 1/2 tsp ground cumin.
  4. Step 4: Bake cod for 12-15 minutes until opaque and flakes easily with a fork. Remove from oven and spoon the tomato-cilantro salsa evenly over each fillet.
  5. Step 5: Serve cod with the roasted cauliflower on the side for a vibrant, Whole30-friendly meal.

Frequently asked questions

How long does Baked Cod with Tomato-Cilantro Salsa and Roasted Cauliflower take to make?

Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Baked Cod with Tomato-Cilantro Salsa and Roasted Cauliflower?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Baked Cod with Tomato-Cilantro Salsa and Roasted Cauliflower?

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-Cilantro Salsa and Roasted Cauliflower 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-Cilantro Salsa and Roasted Cauliflower 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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