Baked Cod with Zesty Tomato and Olive Relish

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

Flaky cod fillets baked gently and topped with a vibrant relish of cherry tomatoes, olives, and fresh herbs for a bright, Whole30-compliant seafood dish. This Mediterranean-inspired seafood recipe (whole30, gluten free), ready in about 28 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 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: 18 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F. Line a baking dish with parchment paper and place 4 cod fillets, seasoning each with 1/2 tsp sea salt and 1/4 tsp black pepper.
  2. Step 2: In a bowl, combine 1 cup halved cherry tomatoes, 1/2 cup chopped kalamata olives, 1/4 cup finely diced red onion, 2 tbsp chopped fresh parsley, 2 tbsp lemon juice, 3 tbsp olive oil, and 1/4 tsp sea salt. Mix gently.
  3. Step 3: Spoon the tomato and olive relish evenly over each cod fillet.
  4. Step 4: Bake in the preheated oven for 15-18 minutes until the cod flakes easily with a fork and the topping is warmed through.
  5. Step 5: Remove from oven and serve immediately, garnished with additional parsley if desired.

Frequently asked questions

How long does Baked Cod with Zesty Tomato and Olive Relish take to make?

Total time is about 28 minutes (10 min prep + 18 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 Zesty Tomato and Olive Relish?

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 Zesty Tomato and Olive Relish?

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 Zesty Tomato and Olive Relish 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 Zesty Tomato and Olive Relish whole30?

Yes — this recipe is tagged whole30, gluten free, paleo, 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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