Baked Cod with Tomato-Olive Salsa and Zucchini Noodles

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

Mild cod fillets baked with a vibrant tomato and olive salsa served atop lightly sautéed zucchini noodles for a fresh and light Whole30 seafood dish. This Mediterranean-inspired Whole30 recipe (gluten-free), ready in about 30 minutes, pairs cod fillets, cherry tomatoes, kalamata olives 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: 15 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 (6 oz each) in a baking dish and drizzle with 1 tbsp olive oil. Season with 1/2 tsp sea salt and 1/4 tsp black pepper.
  2. Step 2: In a medium bowl, combine 1.5 cups quartered cherry tomatoes, 1/2 cup sliced kalamata olives, 1/4 cup chopped fresh parsley, 1 tsp lemon zest, 2 tbsp fresh lemon juice, and 2 minced garlic cloves. Toss gently and spoon evenly over the cod fillets.
  3. Step 3: Bake cod with salsa for 12-15 minutes until fish flakes easily with a fork.
  4. Step 4: While cod bakes, heat remaining 3 tbsp olive oil in a large skillet over medium heat. Add 3 spiralized medium zucchinis and sauté for 3-4 minutes until noodles are tender but not mushy. Season with 1 tsp sea salt and 3/4 tsp black pepper.
  5. Step 5: Divide zucchini noodles among plates and top with baked cod and tomato-olive salsa. Serve immediately for a bright, Whole30-friendly seafood meal.

Frequently asked questions

How long does Baked Cod with Tomato-Olive Salsa and Zucchini Noodles take to make?

Total time is about 30 minutes (15 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-Olive Salsa and Zucchini Noodles?

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-Olive Salsa and Zucchini Noodles?

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 Salsa and Zucchini Noodles 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-Olive Salsa and Zucchini Noodles whole30?

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

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