Pin this 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 for a casual family dinner when we all craved something warm and nourishing but wanted to stay light. The combination of fragrant sauce and sweet squash made everyone ask for seconds.
Ingredients
- Cod fillets: 4 pieces (about 150 g or 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 (optional): ½ tsp
- Sea salt: ½ tsp, plus more to taste
- Black pepper: ¼ tsp, freshly ground
- 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
- Preheat oven:
- Set oven to 200°C (400°F) and lightly grease a large ovenproof dish.
- Prepare and roast squash:
- Toss 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:
- Heat 1 tbsp olive oil in a skillet over medium heat. Sauté onion for 3 minutes until translucent, then add garlic and cook for 1 minute.
- Make tomato-herb sauce:
- Add tomato paste and cook for 1 minute. Stir in crushed tomatoes, oregano, thyme, smoked paprika, salt, pepper, and sugar or maple syrup if using. Simmer for 5 minutes.
- Layer vegetables:
- Remove squash from oven. Scatter spinach over squash and pour tomato-herb sauce evenly on top.
- Add cod:
- Nestle cod fillets on top, seasoning fish lightly with salt and pepper. Cover dish loosely with foil.
- Bake:
- Bake 15–18 minutes, until cod is opaque and flakes easily with a fork.
- Finish and serve:
- Remove foil, sprinkle with fresh parsley. Serve with lemon wedges and extra pepper.
Pin this Everyone in our house loves the vibrant colors and comforting aroma of this meal coming out of the oven. It's become our go-to when we need both warmth and a splash of brightness at dinner.
Serving Suggestions
This dish pairs beautifully with quinoa, brown rice, or a crusty gluten-free bread for soaking up extra sauce.
Allergen Information
This recipe is gluten-free as written. Always check packaged products, especially tomato paste, for potential allergen warnings.
Nutrition Facts
Per serving: 295 calories, 7 g fat, 23 g carbohydrates, 34 g protein.
Pin this This baked cod is sure to become a staple for any night you crave a flavorful, healthy meal that's easy to prepare. Bring it to the table hot and watch everyone dig in!
Frequently Asked Recipe Questions
- → How do I ensure the cod stays moist while baking?
Cover the baking dish loosely with foil to trap steam and prevent drying. Baking until the fish flakes easily ensures tenderness.
- → Can I use a different fish than cod?
Yes, mild white fish like haddock, pollock, or halibut work well as alternatives and retain similar texture and flavor balance.
- → What is the best way to roast butternut squash evenly?
Cut squash into uniform cubes and toss with olive oil, salt, and pepper before spreading in a single layer for even roasting and caramelization.
- → How can I add a little heat to this dish?
Incorporate a pinch of chili flakes into the tomato-herb sauce or sprinkle them over the finished dish for gentle warmth without overpowering flavors.
- → Is this dish suitable for gluten-free diets?
Yes, the ingredients are naturally gluten-free, but verify any canned products like tomato paste to avoid hidden gluten.