Save 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.
The first time I made this dish, my family was surprised by how well the sweet squash paired with hearty fish and tangy tomato sauce. It's become a repeat request for both busy evenings and casual dinners with friends.
Ingredients
- Cod fillets: 4 fillets (about 150 g / 5 oz each), skinless and boneless
- 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 cloves: 2, 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
- Black pepper: ¼ tsp freshly ground, plus more for serving
- 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
- Prep the oven and squash:
- Preheat the oven to 200°C (400°F). Lightly grease a large ovenproof dish. Toss butternut squash cubes with 1 tbsp olive oil, a pinch of salt, and pepper. Spread in the baking dish and roast 15 minutes, until starting to soften.
- Sauté aromatics:
- Heat 1 tbsp olive oil in a skillet over medium heat. Sauté the onion for 3–4 minutes until translucent. Add garlic and cook 1 minute longer.
- Build the tomato-herb sauce:
- Stir in tomato paste and cook for 1 minute. Mix in crushed tomatoes, oregano, thyme, smoked paprika, salt, pepper, and sugar or maple syrup if using. Simmer 5 minutes for flavor.
- Layer vegetables:
- Remove the squash from the oven. Scatter spinach over squash, then pour sauce evenly over vegetables.
- Add cod fillets:
- Nestle cod fillets on top, seasoning lightly with salt and pepper. Cover the dish loosely with foil.
- Bake:
- Bake for 15–18 minutes, or until cod is opaque and flakes easily with a fork.
- Garnish and serve:
- Remove foil, sprinkle with fresh parsley, and serve with lemon wedges and black pepper.
Save This recipe quickly became my family's go-to baked fish dinner. My kids love scooping out extra squash and sauce for second helpings.
Required Tools
Large ovenproof baking dish, skillet, chefs knife, cutting board, foil.
Allergen Information
Contains fish. Gluten-free as written. Always check packaged products like tomato paste for potential allergens.
Nutritional Information (per serving)
Calories: 295 Protein: 34 g Total Fat: 7 g Carbohydrates: 23 g
Save This bright, flavorful dinner makes any evening feel special. Garnish generously with chopped parsley for a fresh finish.
Recipe FAQs
- → What is the best way to cook the cod fillets?
Bake the cod fillets until they become opaque and flake easily with a fork, about 15–18 minutes at 200°C (400°F).
- → Can I substitute butternut squash with another vegetable?
Yes, sweet potatoes or pumpkin cubes make great alternatives to butternut squash while maintaining similar texture and sweetness.
- → How do I prevent the fish from drying out?
Cover the baking dish loosely with foil during cooking to retain moisture and ensure the cod stays tender.
- → What herbs enhance the tomato sauce flavor?
Oregano, thyme, and fresh parsley add aromatic depth, while smoked paprika gives a subtle smoky touch.
- → Can this dish be prepared gluten-free?
Yes, it is naturally gluten-free as it uses fresh ingredients; just verify the tomato paste does not contain gluten additives.
- → Is there a recommended side to serve with this dish?
For a hearty meal, pair with quinoa, brown rice, or gluten-free crusty bread to complement the flavors and textures.