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
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baked cod
5.0 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 Time 5 mins
Cook Time 12 mins
Servings: 4

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Calories: 248 kcal

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

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

For the pineapple salsa (serves: 3.5 cups)

  1. Dice your avocados, tomatoes, pineapple, and jalapeno pepper.
  2. Squeeze lime juice over top and add your cilantro.
  3. Mix well. You can let this marinate in your refrigerator for up to 30 minutes or serve right away.
  4. 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: 1 serving | Calories: 248 kcal | Carbohydrates: 12.8 g | Protein: 35.7 g | Fat: 6.11 g | Cholesterol: 73 mg | Sodium: 769 mg |

Nutritional information is automatically calculated and should be used as an approximation only.

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.

baked cod