Baked Cod with Tomato-Cucumber Relish and Avocado

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

Lightly baked cod fillets topped with a fresh tomato, cucumber, and herb relish served alongside creamy avocado for a refreshing Whole30 seafood dish. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 25 minutes pairs about 6 oz each cod fillets, olive oil, divided sea salt 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 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.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 320 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Place 4 cod fillets on a parchment-lined baking sheet. Drizzle with 2 tbsp olive oil, then season evenly with 1/2 tsp sea salt, 1/4 tsp black pepper, and 1/2 tsp garlic powder.
  2. Step 2: Bake cod for 12-15 minutes until the fish flakes easily with a fork and is opaque all the way through.
  3. Step 3: While cod bakes, combine 1 cup quartered cherry tomatoes, 1 small diced English cucumber, 1/4 cup finely diced red onion, 2 tbsp chopped fresh parsley, 2 tbsp fresh lemon juice, and remaining 1/2 tsp sea salt and 1/4 tsp black pepper in a bowl. Toss gently to combine.
  4. Step 4: When cod is done, transfer fillets to serving plates and top each with a generous scoop of the tomato-cucumber relish.
  5. Step 5: Arrange slices from 1 medium ripe avocado alongside each fillet and serve immediately.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Frequently asked questions

How long does Baked Cod with Tomato-Cucumber Relish and Avocado take to make?

Total time is about 25 minutes (10 min prep + 15 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-Cucumber Relish and Avocado?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep about 6 oz each cod fillets from drying out.

Can I substitute ingredients in Baked Cod with Tomato-Cucumber Relish and Avocado?

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-Cucumber Relish and Avocado 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-Cucumber Relish and Avocado whole30?

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

Related recipes