Baked Cod with Tomato-Cucumber Salsa and Avocado

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

Flaky baked cod fillets topped with a fresh tomato and cucumber salsa accented by creamy avocado for a light Whole30 seafood dish. This Mediterranean-inspired Whole30 recipe (gluten free), ready in about 25 minutes, pairs cod fillets, cherry tomatoes, English cucumber 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: 15 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. Place 4 cod fillets on a lined baking sheet and brush each with 1 tablespoon olive oil. Season evenly with 1/2 teaspoon sea salt, 1/4 teaspoon black pepper, and 1/2 teaspoon ground cumin. Bake for 12-15 minutes until fish flakes easily with a fork.
  2. Step 2: While cod bakes, combine 1 1/2 cups quartered cherry tomatoes, 1 small diced English cucumber, 1 medium diced avocado, 1/4 cup chopped fresh cilantro, and juice of 1 lime in a bowl. Drizzle with remaining 1 tablespoon olive oil and season with remaining 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Toss gently to combine.
  3. Step 3: Serve baked cod fillets topped generously with the fresh tomato-cucumber and avocado salsa for a light, refreshing meal.

Frequently asked questions

How long does Baked Cod with Tomato-Cucumber Salsa 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 Salsa and Avocado?

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-Cucumber Salsa 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 Salsa 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 Salsa and Avocado 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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