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.
I first made this dish on a busy weeknight when I craved something nutritious but effortless. The blend of sweet squash, mellow cod, and zesty tomato sauce instantly made it a family favorite.
Ingredients
- Cod fillets: 4 pieces, 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, divided
- Dried oregano: 1 tsp
- Dried thyme: 1 tsp
- Smoked paprika (optional): ½ tsp
- Sea salt: ½ tsp, plus more to taste
- Freshly ground black pepper: ¼ tsp
- Sugar or maple syrup (optional): 1 tsp, to balance acidity
- Fresh parsley: 2 tbsp, chopped (plus extra for garnish)
- Lemon wedges: For serving
- Freshly cracked black pepper: For serving
Instructions
- Prepare the baking dish:
- Preheat oven to 200°C (400°F). Lightly grease a large ovenproof dish.
- Roast squash:
- Toss butternut squash cubes with 1 tbsp olive oil, a pinch of salt, and pepper. Spread in the baking dish. Roast for 15 minutes, until slightly softened.
- Sauté aromatics:
- Heat 1 tbsp olive oil in a skillet on medium. Sauté onion for 3 minutes until translucent. Add garlic, cook for 1 minute more.
- Create tomato-herb sauce:
- Stir in tomato paste, cook for 1 minute. Add crushed tomatoes, oregano, thyme, smoked paprika, salt, pepper, and sugar or maple syrup if using. Simmer 5 minutes for flavor.
- Layer vegetables and sauce:
- Remove squash from oven. Scatter spinach over squash, pour tomato-herb sauce evenly.
- Add cod fillets:
- Nestle cod on top, season fish lightly with salt and pepper. Cover dish loosely with foil.
- Bake:
- Bake 15 to 18 minutes, until cod is opaque and flakes with a fork.
- Finish and serve:
- Remove foil, sprinkle fresh parsley, serve with lemon wedges.
Save This recipe quickly became a hit at our dinner table. My children love helping sprinkle parsley right before serving, and it's a meal even picky eaters request again.
Required Tools
Large ovenproof baking dish, skillet, chefs knife, cutting board, foil
Allergen Information
Contains fish. Gluten-free as written. Check all packaged products (especially tomato paste) for potential allergens.
Nutritional Information
Calories: 295, Total Fat: 7 g, Carbohydrates: 23 g, Protein: 34 g (per serving)
Save Enjoy this vibrant Mediterranean-inspired cod bake any night of the week. The balance of sweet squash and savory tomato sauce makes every bite satisfying.
Recipe FAQ
- → Can I substitute other fish for cod?
Yes, haddock, pollock, or halibut make excellent alternatives with similar texture and flavor.
- → How can I add a spicy kick to this dish?
A pinch of chili flakes added to the tomato-herb sauce enhances the heat while maintaining balance.
- → Is this suitable for a gluten-free diet?
Absolutely; the dish contains no gluten ingredients as prepared.
- → What side dishes pair well with this entree?
Quinoa, brown rice, or crusty gluten-free bread complement the flavors and offer satisfying textures.
- → How do I know when the cod is fully cooked?
It should become opaque and flake easily with a fork when baked through.