Baked Cod with Tomato-Olive Relish and Lemon-Caper Dressing
Delicate cod fillets baked to flaky perfection topped with a bright tomato and olive relish, finished with a zesty lemon-caper dressing for a fresh seafood dinner. This mediterranean-inspired seafood ready in about 25 minutes blends (5 oz each) cod fillets, salt, black pepper 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.
Ingredients
- 4 pieces (5 oz each) cod fillets
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp, plus 1 tbsp for relish olive oil
- 1 cup, quartered cherry tomatoes
- 1/2 cup pitted and chopped kalamata olives
- 1/4 cup finely diced red onion
- 2 tbsp chopped fresh parsley
- 2 tbsp lemon juice
- 1 tbsp, rinsed and chopped capers
- 1 minced garlic clove
- 1/4 tsp black pepper for dressing
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat oven to 400°F. Pat dry 4 cod fillets and season evenly with 1 tsp salt and 1/2 tsp black pepper on both sides.
- Step 2: Place fillets on a baking sheet lined with parchment paper and drizzle with 2 tbsp olive oil. Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
- Step 3: Meanwhile, in a bowl, combine 1 cup quartered cherry tomatoes, 1/2 cup chopped kalamata olives, 1/4 cup finely diced red onion, and 2 tbsp chopped fresh parsley. Drizzle with 1 tbsp olive oil and toss gently.
- Step 4: In a small bowl, whisk together 2 tbsp fresh lemon juice, 1 tbsp chopped capers, 1 minced garlic clove, 1/4 tsp black pepper, and a pinch of salt.
- Step 5: Once cod is baked, spoon the tomato-olive relish evenly over each fillet, then drizzle with the lemon-caper dressing.
- Step 6: Serve immediately with your choice of side, garnished with extra parsley if desired.
Frequently asked questions
How long does Baked Cod with Tomato-Olive Relish and Lemon-Caper Dressing take to make?
Total time is about 25 minutes (10 min prep + 15 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-Olive Relish and Lemon-Caper Dressing?
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-Olive Relish and Lemon-Caper 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-Olive Relish and Lemon-Caper 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.
What goes well with Baked Cod with Tomato-Olive Relish and Lemon-Caper Dressing?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
