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 tried this for a casual family dinner, and the combination of roasted squash with the herby tomato sauce wowed everyone. The cod came out extremely tender, absorbing all those delicious Mediterranean-inspired flavors.
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
- 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
- Prep oven amp; dish:
- Preheat the oven to 200°C (400°F). Lightly grease a large ovenproof dish.
- Roast squash:
- Toss the butternut squash cubes with 1 tbsp olive oil, a pinch of salt, and pepper. Spread evenly in the baking dish. Roast for 15 minutes, until just starting to soften.
- Sauté aromatics:
- While the squash roasts, heat 1 tbsp olive oil in a skillet over medium heat. Sauté the onion for 3,4 minutes until translucent. Add garlic and cook for 1 minute more.
- Make tomato sauce:
- Stir in the tomato paste, cook for 1 minute, then add crushed tomatoes, oregano, thyme, smoked paprika, salt, pepper, and sugar or maple syrup if using. Simmer for 5 minutes to develop flavor.
- Combine veggies amp; sauce:
- Remove the squash from the oven. Scatter spinach over the squash, then pour the tomato-herb sauce evenly over the vegetables.
- Add fish:
- Nestle the cod fillets on top. Season the fish 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.
- Finish amp; serve:
- Remove foil, sprinkle with fresh parsley, and serve with lemon wedges.
Save This dish is now a requested favorite at our weekend gatherings. We love squeezing lemon wedges at the table for extra zip, and even picky eaters enjoy the sweet squash and flaky cod.
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 (per serving)
Calories: 295. Total Fat: 7 g. Carbohydrates: 23 g. Protein: 34 g.
Save This vibrant baked cod meal is as comforting as it is wholesome. Enjoy it fresh from the oven or savor leftovers for an easy next-day lunch.
Recipe FAQ
- → What type of fish works best for this dish?
Cod is ideal for its mild flavor and flaky texture, but haddock, pollock, or halibut can be used as alternatives.
- → Can I prepare the butternut squash ahead of time?
Yes, roasting the squash in advance helps save time and retains its sweet flavor when combined with the other ingredients.
- → How can I adjust the sauce's acidity?
Adding a small amount of sugar or maple syrup helps balance the tomato's acidity without overpowering the herbs.
- → Is this dish suitable for gluten-free diets?
Yes, the ingredients are naturally gluten-free, but always verify packaged items like tomato paste for hidden allergens.
- → What side dishes pair well with this meal?
Quinoa, brown rice, or gluten-free crusty bread complement the rich flavors and add heartiness to the plate.