Pan-Seared Cod with Tomato-Caper Sauce and Wilted Spinach
Lightly pan-seared cod fillets topped with a bright tomato-caper sauce, served alongside tender wilted spinach for a fresh seafood entrée. This mediterranean-inspired seafood (gluten-free) ready in about 25 minutes blends (6 oz each) cod fillets, divided salt, divided 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 2, 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
- 2 pieces (6 oz each) cod fillets
- 1 tsp, divided salt
- 1/2 tsp, divided black pepper
- 3 tbsp olive oil
- 3 cloves, minced garlic cloves
- 1 cup, halved cherry tomatoes
- 2 tbsp, drained capers
- 2 tbsp fresh lemon juice
- 4 cups baby spinach
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pat dry 2 cod fillets (6 oz each) and season both sides with 1/2 tsp salt and 1/4 tsp black pepper.
- Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the cod fillets and cook for 4-5 minutes per side until golden and the fish flakes easily with a fork. Remove fillets and keep warm.
- Step 3: Reduce heat to medium and add 1 tbsp olive oil to the same skillet. Add 3 minced garlic cloves and sauté for 30 seconds until fragrant.
- Step 4: Add 1 cup halved cherry tomatoes and 2 tbsp drained capers. Cook for 3-4 minutes until tomatoes soften and release juices.
- Step 5: Stir in 2 tbsp fresh lemon juice and remaining 1/2 tsp salt and 1/4 tsp black pepper. Simmer for 1 minute to combine.
- Step 6: In a separate pan, heat 1 tsp olive oil over medium heat. Add 4 cups baby spinach and sauté for 2-3 minutes until wilted but still bright green.
- Step 7: Serve the cod fillets topped with the tomato-caper sauce alongside the wilted spinach.
Frequently asked questions
How long does Pan-Seared 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-Seared 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-Seared 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-Seared Cod with Tomato-Caper Sauce and Wilted Spinach for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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-Seared Cod with Tomato-Caper Sauce and Wilted Spinach gluten-free?
Yes — this recipe is tagged gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
