Renewing your spirit one bite at a time

Baked Cod with Pineapple Salsa


baked cod

This Mediterranean-inspired baked cod with pineapple salsa recipe is not only a beautiful dish to look at, but it is bursting with flavor. The herby oil rub that is used on the light flakey cod mixed with the fresh, sweet pineapple salsa is truly next level. It is also a bonus that this meal is loaded with anti-inflammatory properties. Cod is a great source of omega-3 and omega-6 fatty acids and has vitamins B12, B6, A, E, and C. Pair it with the healthy fat of avocado in the salsa and you got yourself a well-balanced dish. This is a refreshing meal that will leave your tastebuds, brain, heart, and stomach very happy!

baked cod with pineapple salsa
pineapple salsa

Equipment needed

  • Baking pan
  • Parchment paper
  • Mixing bowl
  • Measuring spoons

How to make baked cod with pineapple salsa

oil mixture
Mix your herbs and oil
cod fillets
Align your cod fillets on your baking pan
baked cod
Coat your cod fillets in the oil mixture
baked cod
After baked, top with the salsa
baked cod
Print Recipe
5 from 1 vote

Baked Cod with Pineapple Salsa

This baked cod recipe is bursting with flavor leaving you feeling refreshed and satisfied. It is easy and delicious!
Prep Time5 minutes
Cook Time12 minutes
Servings: 4
Calories: 248kcal

Equipment

  • Baking pan
  • Parchment paper
  • Mixing bowl
  • measuring spoons

Ingredients

For the Baked Cod

  • 4 6 oz fillets of wild-caught cod boneless & skinless
  • 1 teaspoon oregano
  • 1 teaspoon garlic powder
  • salt and pepper to taste
  • 2 tablespoons avocado oil
  • 1 juiced lemon

For the Pinapple Salsa

  • 2 ripe avocados diced
  • 1 cup pineapple diced
  • 2 medium tomatoes seeded and diced
  • 1 medium jalapeno seeded and diced
  • 1 medium lime juiced
  • 1/2 cup cilantro chopped
  • a pinch of cayenne pepper for a kick optional

Instructions

For the cod

  • Preheat your oven to 400 degrees F and line a baking pan with parchment paper.
  • Rinse and dry your defrosted cod fillets
  • In a small bowl mix your oregano, garlic powder, salt, pepper, avocado oil, and juiced lemon.
  • Soak each fish fillet in the mixture, making sure to coat the fillet with the oil and herbs.
  • Line your fillets on your baking sheet and pour any leftover mixture over the fillets.
  • Bake for 10-12 minutes. Top with pineapple salsa and serve warm.
  • Any leftover fillets can be stored in an airtight container for 2 days in your refrigerator.

For the pineapple salsa (serves: 3.5 cups)

  • Dice your avocados, tomatoes, pineapple, and jalapeno pepper.
  • Squeeze lime juice over top and add your cilantro.
  • Mix well. You can let this marinate in your refrigerator for up to 30 minutes or serve right away.
  • This is best enjoyed the same day but can be stored in an airtight container in your refrigerator for up to 2 days.

Nutrition

Serving: 1serving | Calories: 248kcal | Carbohydrates: 12.8g | Protein: 35.7g | Fat: 6.11g | Cholesterol: 73mg | Sodium: 769mg

Did you try this recipe?

If you found this recipe helpful or gave it a try, let me know! I would love to hear how you enjoyed it. Thank you for reading and happy eating! 🙂

pineapple salsa

If you found this article interesting, you may also enjoy my Mahi Mahi Zucchini Boats with Pico de Gallo.

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Comments

  1. Oh this looks divine! I can’t wait to add this to my menu! Beautiful pictures too!

    1. Thank you, Laura! Let me know how you like it!

  2. Laurie Hopkins Avatar
    Laurie Hopkins

    This was a delicious, fresh recipe. This will be a regular on my meal plan.

    1. Thank you Laurie! It sure is fresh and colorful!