Pan-Fried Cod with Tomato Caper Sauce and Wilted Spinach

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender cod fillets pan-fried and topped with a bright tomato and caper sauce, served alongside garlicky wilted spinach. This mediterranean-inspired seafood (gluten free, low carb) ready in about 25 minutes blends (6 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.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat 4 cod fillets dry with paper towels and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Add the cod fillets and cook for 4-5 minutes per side until golden brown and cooked through (internal temperature 145°F). Remove cod from skillet and keep warm.
  3. Step 3: In the same skillet, add 1 minced garlic clove and sauté for 30 seconds until fragrant. Add 1 cup halved cherry tomatoes and 2 tbsp drained capers, cooking for 3-4 minutes until tomatoes soften.
  4. Step 4: Pour in 1/4 cup white wine and simmer for 2 minutes until the sauce reduces slightly and thickens.
  5. Step 5: In a separate pan, heat 1 tbsp olive oil over medium heat. Add 4 minced garlic cloves and sauté for 30 seconds, then add 6 cups baby spinach. Cook, stirring frequently, for 2-3 minutes until spinach is just wilted. Remove from heat and stir in 2 tbsp fresh lemon juice.
  6. Step 6: Plate the cod fillets and spoon the tomato caper sauce over the top. Serve immediately with the wilted garlic spinach on the side.

Frequently asked questions

How long does Pan-Fried Cod with Tomato Caper Sauce and Wilted Spinach 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 Pan-Fried Cod with Tomato Caper Sauce and Wilted Spinach?

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 Pan-Fried Cod with Tomato Caper Sauce and Wilted Spinach?

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 Pan-Fried Cod with Tomato Caper Sauce and Wilted Spinach 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 Pan-Fried Cod with Tomato Caper Sauce and Wilted Spinach gluten free?

Yes — this recipe is tagged gluten 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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