Pin Tender cod fillets baked atop sweet roasted butternut squash and wilted spinach, all nestled in a vibrant tomato-herb sauce. A wholesome, flavorful meal perfect for weeknights or entertaining.
I first made this dish when our garden gave us a bumper crop of squash. The combination of cod, squash, and the fresh tomato-herb sauce instantly became a family favorite.
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Ingredients
- Cod fillets: 4 skinless and boneless fillets (about 150 g / 5 oz each)
- Butternut squash: 500 g (1 lb), peeled and cut into 1.5 cm (½-inch) cubes
- Fresh baby spinach: 120 g (4 cups)
- Yellow onion: 1 medium, finely chopped
- Garlic: 2 cloves, minced
- Canned crushed tomatoes: 400 g (14 oz)
- Tomato paste: 2 tbsp
- Olive oil: 2 tbsp
- Dried oregano: 1 tsp
- Dried thyme: 1 tsp
- Smoked paprika: ½ tsp (optional)
- Sea salt: ½ tsp, plus more to taste
- Freshly ground black pepper: ¼ tsp
- Sugar or maple syrup: 1 tsp (optional, to balance acidity)
- Fresh parsley: 2 tbsp, chopped (plus extra for garnish)
- Lemon wedges: for serving
- Freshly cracked black pepper: for serving
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Instructions
- Prepare oven & squash:
- Preheat the oven to 200°C (400°F). Lightly grease a large ovenproof dish. Toss the butternut squash cubes with 1 tbsp olive oil, salt, and pepper. Spread evenly in the baking dish. Roast for 15 minutes, until just starting to soften.
- Make tomato-herb sauce:
- While squash roasts, heat 1 tbsp olive oil in a skillet over medium heat. Sauté chopped onion for 3–4 minutes until translucent. Add minced garlic and cook 1 minute more. Stir in tomato paste and cook 1 minute. Add crushed tomatoes, oregano, thyme, smoked paprika, salt, pepper, and sugar or maple syrup. Simmer for 5 minutes.
- Combine vegetables & sauce:
- Remove roasted squash from oven. Scatter spinach over squash. Pour tomato-herb sauce evenly over vegetables.
- Add cod & bake:
- Nestle cod fillets on top. Season fish lightly with salt and pepper. Cover dish loosely with foil. Bake for 15–18 minutes, or until cod is opaque and flakes easily.
- Finish & serve:
- Remove foil, sprinkle with fresh parsley, and serve with lemon wedges.
Pin Whenever I make this, everyone gathers in the kitchen eager to help with chopping and seasoning. It brings big smiles at dinner, especially when served straight from the oven.
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Required Tools
Large ovenproof baking dish, skillet, chefs knife, cutting board, foil
Nutritional Information (per serving)
Calories: 295, Total Fat: 7 g, Carbohydrates: 23 g, Protein: 34 g
Category, Cuisine & Yield
Main Dish, Mediterranean-Inspired, Yield: 4 servings, Easy, Gluten-Free, Low Carb
Pin 
Finish with an extra sprinkle of fresh parsley for color and flavor before serving. This baked cod recipe is guaranteed to impress every time.
Recipe FAQ
- → What is the best way to cook cod to keep it moist?
Baking cod covered lightly with foil at moderate heat helps it retain moisture and ensures tender, flaky fish.
- → Can I substitute the butternut squash with another vegetable?
Yes, sweet potatoes or pumpkin cubes work well as a sweet, soft base in this dish.
- → How do the herbs enhance the tomato sauce?
Oregano and thyme provide earthiness and depth, while smoked paprika adds subtle warmth without overpowering.
- → Is this dish suitable for gluten-free diets?
Yes, all ingredients are naturally gluten-free, making it safe for those avoiding gluten.
- → What sides pair well with this meal?
Light grains such as quinoa or brown rice complement the flavors, or serve with crisp salad or gluten-free bread.
