Save to Pinterest 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 craving something comforting but light, and the beautiful colors and fresh smell always make dinner feel extra special.
Ingredients
- Cod fillets: 4 fillets (about 150 g / 5 oz each), skinless and boneless
- Butternut squash: 500 g (1 lb), peeled, cut into 1.5 cm (½-inch) cubes
- Baby spinach: 120 g (4 cups) fresh
- 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 (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 oven & baking dish:
- Preheat oven to 200°C (400°F). Lightly grease a large ovenproof dish.
- Roast the squash:
- Toss butternut squash cubes with 1 tbsp olive oil, pinch of salt and pepper. Spread evenly in baking dish and roast for 15 minutes until beginning to soften.
- Prepare tomato-herb sauce:
- Heat 1 tbsp olive oil in skillet over medium heat. Sauté onion for 3 minutes until translucent. Add garlic, cook for 1 minute more.
- Simmer the sauce:
- Stir in tomato paste, cook 1 minute. Add crushed tomatoes, oregano, thyme, smoked paprika, salt, pepper, and sugar or maple syrup if using. Simmer 5 minutes.
- Layer vegetables & sauce:
- Remove squash from oven. Scatter spinach over squash, pour tomato-herb sauce evenly on top.
- Add the fish:
- Nestle cod fillets on top. Season fish lightly with salt and pepper. Cover dish loosely with foil.
- Bake:
- Bake 15–18 minutes, until cod is opaque and flakes easily.
- Garnish & serve:
- Remove foil, sprinkle with fresh parsley. Serve with lemon wedges.
Save to Pinterest My family loves this flavorful bake, especially on chilly evenings when we gather around the table and share warm, bright food together.
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 to Pinterest This dish is as lovely for a weeknight as it is for entertaining. Garnish generously with fresh parsley and lemon for maximum flavor!
Recipe FAQs
- → What cooking temperature is best for baking the cod?
Preheat your oven to 200°C (400°F) for optimal baking, ensuring the cod cooks evenly and flakes easily.
- → Can I substitute other fish for the cod?
Yes, haddock, pollock, or halibut work well as alternatives, offering similar texture and mild flavor.
- → How should the butternut squash be prepared for roasting?
Peel and cut the squash into 1.5 cm cubes, toss with olive oil, salt, and pepper, then roast until just tender.
- → What herbs complement the tomato sauce?
Dried oregano and thyme provide the primary herbal notes, enhanced by fresh parsley added at the end.
- → Is this dish suitable for special diets?
Yes, it's gluten-free and low-carb, focusing on fresh ingredients and lean protein.
- → How can I add a spicy kick to this dish?
Incorporate a pinch of chili flakes into the tomato sauce to introduce gentle heat.