Baked Cod with Tomato Olive Relish and Herbed Quinoa
Baked cod with tomato olive relish turns simple fish, juicy tomatoes, briny olives, and fluffy herbed quinoa into a bright, healthy dinner that tastes fresh and satisfying.
This meal feels light but still filling. The cod bakes until tender and flaky, the relish adds lemony punch, and the quinoa soaks up every bit of savory juice.
Why You’ll Love This Recipe
- Fresh, bold flavor: Tomatoes, olives, garlic, lemon, and parsley make a quick relish that wakes up mild cod.
- Easy weeknight cooking: The quinoa cooks while the fish bakes, so the whole meal stays simple.
- Light but filling: Cod brings lean protein, while quinoa adds fiber and steady energy.
- Flexible and affordable: Use frozen cod, store brand olives, and any ripe tomatoes you have.
Fabian’s Budget & Health Tip: Frozen cod fillets often cost less than fresh and work beautifully here. Thaw them overnight in the fridge, pat them very dry, and you will still get clean flavor and a tender, flaky texture.
Ingredients (Serves 4)
Here is everything you need for a balanced fish dinner with herbed quinoa and a fresh tomato olive relish.
- 4 cod fillets, about 6 ounces each (4 fillets, about 170 g each)
- 1 cup dry quinoa, rinsed (185 g)
- 2 cups water or low sodium broth (480 ml)
- 2 cups chopped tomatoes (300 g)
- 1/2 cup chopped olives (75 g)
- 4 cups baby spinach, lightly packed (120 g)
- 1/2 cup chopped fresh parsley (15 g)
- 1 lemon, zested and juiced (1 lemon)
- 2 garlic cloves, finely grated or minced (2 cloves)
- 3 tablespoons olive oil, divided (45 ml)
- 1 teaspoon kosher salt, divided (6 g)
- 1/2 teaspoon black pepper (1 g)
Step-by-Step Instructions
1. Cook the Quinoa
Add the rinsed quinoa, water or broth, and 1/4 teaspoon salt to a medium saucepan. Bring it to a boil, then reduce the heat to low and cover the pan. Cook for 15 minutes, until the grains look open and the liquid has disappeared.
Turn off the heat and let the quinoa rest, covered, for 5 minutes. Fluff it with a fork. The steam should smell nutty and warm.
2. Stir in the Greens and Herbs
Add the spinach, parsley, lemon zest, 1 tablespoon olive oil, and a small pinch of black pepper to the hot quinoa. Stir until the spinach softens and turns glossy green. Taste and add a little more salt if needed.
3. Season and Bake the Cod
Heat the oven to 400°F (200°C). Pat the cod dry with paper towels. Place the fillets in a baking dish and rub them with 1 tablespoon olive oil, 1/2 teaspoon salt, and a pinch of black pepper.
Bake for 10 to 14 minutes, depending on thickness. The cod is ready when it turns opaque and flakes easily with a fork. If you press the thickest part, it should separate into moist, tender layers.
4. Make the Tomato Olive Relish
While the cod bakes, combine the chopped tomatoes, olives, lemon juice, garlic, remaining 1 tablespoon olive oil, and remaining 1/4 teaspoon salt in a bowl. Stir gently so the tomatoes stay juicy and chunky.
Let the relish sit for 5 minutes. The garlic will mellow, the olives will season the tomato juices, and the bowl should smell bright, briny, and fresh.
5. Serve the Bowls
Spoon the herbed quinoa onto plates or shallow bowls. Set a baked cod fillet on top or beside it. Spoon the tomato olive relish over the fish so the lemony juices run into the quinoa.
Expert Troubleshooting & FAQs
How do I know when cod is fully cooked?
Cod is done when it turns from translucent to opaque and flakes with gentle pressure. If you use a thermometer, the thickest part should reach 145°F (63°C).
Why did my cod turn watery?
This often happens when frozen fish has extra surface moisture. Thaw it fully, pat it very dry, and avoid crowding the baking dish so the fish bakes instead of steams.
Can I use another fish?
Yes. Haddock, pollock, tilapia, or halibut all work. Adjust the baking time based on thickness and watch for the same flaky texture.
Can I make the quinoa ahead?
Yes. Cook the quinoa up to 3 days ahead and store it in the fridge. Rewarm it gently with a splash of water, then stir in the spinach and parsley before serving.
What if my relish tastes too sharp?
Add another spoonful of olive oil or a few extra chopped tomatoes. This softens the lemon and garlic while keeping the relish fresh.
Estimated Nutritional Facts
These values are rough estimates per serving.
- Calories: 385
- Protein: 37 g
- Carbs: 32 g
- Fats: 14 g
Baked Cod with Tomato Olive Relish and Herbed Quinoa
Ingredients
- 4 cod fillets, about 6 ounces each (4 fillets, about 170 g each)
- 1 cup dry quinoa, rinsed (185 g)
- 2 cups water or low sodium broth (480 ml)
- 2 cups chopped tomatoes (300 g)
- 1/2 cup chopped olives (75 g)
- 4 cups baby spinach, lightly packed (120 g)
- 1/2 cup chopped fresh parsley (15 g)
- 1 lemon, zested and juiced (1 lemon)
- 2 garlic cloves, finely grated or minced (2 cloves)
- 3 tablespoons olive oil, divided (45 ml)
- 1 teaspoon kosher salt, divided (6 g)
- 1/2 teaspoon black pepper (1 g)
Instructions
- 1. Cook the Quinoa. Add the rinsed quinoa, water or broth, and 1/4 teaspoon salt to a medium saucepan. Bring it to a boil, then reduce the heat to low and cover the pan. Cook for 15 minutes, until the grains look open and the liquid has disappeared. Turn off the heat and let the quinoa rest, covered, for 5 minutes. Fluff it with a fork. The steam should smell nutty and warm.
- 2. Stir in the Greens and Herbs. Add the spinach, parsley, lemon zest, 1 tablespoon olive oil, and a small pinch of black pepper to the hot quinoa. Stir until the spinach softens and turns glossy green. Taste and add a little more salt if needed.
- 3. Season and Bake the Cod. Heat the oven to 400°F (200°C). Pat the cod dry with paper towels. Place the fillets in a baking dish and rub them with 1 tablespoon olive oil, 1/2 teaspoon salt, and a pinch of black pepper. Bake for 10 to 14 minutes, depending on thickness. The cod is ready when it turns opaque and flakes easily with a fork. If you press the thickest part, it should separate into moist, tender layers.
- 4. Make the Tomato Olive Relish. While the cod bakes, combine the chopped tomatoes, olives, lemon juice, garlic, remaining 1 tablespoon olive oil, and remaining 1/4 teaspoon salt in a bowl. Stir gently so the tomatoes stay juicy and chunky. Let the relish sit for 5 minutes. The garlic will mellow, the olives will season the tomato juices, and the bowl should smell bright, briny, and fresh.
- 5. Serve the Bowls. Spoon the herbed quinoa onto plates or shallow bowls. Set a baked cod fillet on top or beside it. Spoon the tomato olive relish over the fish so the lemony juices run into the quinoa.
