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.
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
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.
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.