Baked Cod with Tomato-Olive Tapenade and Zucchini Noodles

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

Tender baked cod topped with a savory tomato and olive tapenade served over lightly sautéed zucchini noodles for a fresh Whole30 seafood dinner. This mediterranean-inspired whole30 (gluten-free) ready in about 30 minutes pairs (6 oz each) cod fillets, quartered cherry tomatoes, pitted and chopped 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 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: 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. In a bowl, combine 1 cup quartered cherry tomatoes, 1/2 cup chopped Kalamata olives, 2 tbsp rinsed capers, 2 minced garlic cloves, 2 tbsp chopped fresh parsley, 2 tbsp olive oil, 1 tsp lemon zest, 1/2 tsp sea salt, and 1/4 tsp black pepper. Mix well to create tapenade.
  2. Step 2: Place 4 cod fillets (6 oz each) on a parchment-lined baking sheet. Drizzle with 2 tbsp olive oil and season with 1/2 tsp sea salt and 1/4 tsp black pepper. Spread the tomato-olive tapenade evenly over the top of each fillet.
  3. Step 3: Bake cod for 12-15 minutes until fish is opaque and flakes easily with a fork.
  4. Step 4: While cod bakes, heat 2 tbsp olive oil in a large skillet over medium heat. Add 3 spiralized medium zucchinis and 1/4 tsp red pepper flakes (if using). Sauté for 3-4 minutes until zucchini noodles are tender but still have a slight bite. Season with a pinch of salt.
  5. Step 5: Serve baked cod topped with tapenade over the zucchini noodles immediately.

Frequently asked questions

How long does Baked Cod with Tomato-Olive Tapenade 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 Tapenade and Zucchini Noodles?

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 (6 oz each) cod fillets from drying out.

Can I substitute ingredients in Baked Cod with Tomato-Olive Tapenade 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 Tapenade 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 Tapenade and Zucchini Noodles whole30?

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

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