Baked Cod with Tomato-Cucumber Salsa and Avocado Oil Dressing

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

Delicate baked cod fillets topped with a fresh tomato-cucumber salsa and a drizzle of zesty avocado oil dressing for a light Whole30 seafood meal. This Mediterranean-inspired Whole30 recipe (gluten free), ready in about 25 minutes, pairs cod fillets, cherry tomatoes, cucumber for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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 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 on a parchment-lined baking sheet. Drizzle 1 tbsp avocado oil over the fillets and season with 1 tsp sea salt, 1/2 tsp black pepper, and 1/2 tsp garlic powder. Bake for 12-15 minutes until the fish flakes easily with a fork.
  2. Step 2: While the fish bakes, combine 1 cup quartered cherry tomatoes, 1 medium diced cucumber, 1/4 cup finely diced red onion, and 2 tbsp chopped fresh cilantro in a bowl.
  3. Step 3: In a small bowl, whisk together 2 tbsp fresh lime juice and 2 tbsp avocado oil with a pinch of salt and pepper. Pour this dressing over the tomato-cucumber mixture and toss gently.
  4. Step 4: Spoon the fresh salsa over the baked cod fillets and serve immediately.

Frequently asked questions

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

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 Oil Dressing?

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 Oil Dressing 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 Oil Dressing 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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