The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Cod with saucy spinach & caper spaghetti
Cod fillets are covered in our garlic, basil and parsley paste, then baked ’til they flake apart on your fork. Add a pile of spaghetti, in a garlic and chilli tomato sauce with capers and spinach stirred through, and you’ve got a tangy, fabulously filling fish supper that’s on the table in just over half an hour.
SWK: Source of fibre
SWK: High protein
Plants 5
Serving size
Ingredients
- 200g pasta (Wheat) (Durum wheat semolina)
- 1 onion
- 2 garlic clove
- 1 chilli
- 2 tsp smoked paprika
- 200g passata (tomatoes, salt, citric acid)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 80g baby spinach
- 1 handful of fresh flat-leaf parsley
- 2 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 2 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 20g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 110g baby tomatoes
Nutritional Information
Calories: 575
Protein: 41g
Carbs: 92g
Fat: 4.0g
Ingredients
- 400g pasta (Wheat) (Durum wheat semolina)
- 2 onion
- 4 garlic clove
- 2 x chilli
- 200g baby tomatoes
- 40g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 4 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 4 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 1 tbsp smoked paprika
- 400g passata (tomatoes, salt, citric acid)
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 160g baby spinach
- 1 handful of fresh flat-leaf parsley
Nutritional Information
Calories: 571
Protein: 41g
Carbs: 92g
Fat: 3.9g
Cod with saucy spinach & caper spaghetti
Cod fillets are covered in our garlic, basil and parsley paste, then baked ’til they flake apart on your fork. Add a pile of spaghetti, in a garlic and chilli tomato sauce with capers and spinach stirred through, and you’ve got a tangy, fabulously filling fish supper that’s on the table in just over half an hour.
Cook time:
30 mins
Cuisine:
Italian
Food group:
Fish
Allergens: Wheat, Celery, Fish
Cooking Instructions
Get the cod going
- Heat your oven to 220ºC/fan 200ºC/gas 7.
- Put the cod on a baking tray lined with baking paper. Spread half the garlic & herb paste over the cod, spritz with cooking spray and bake for 10-12 mins, until cooked through and flaking.
Cook the pasta
- Meanwhile, cook the pasta in boiling water for 7-8 mins, then drain.
Sort that sauce!
- At the same time, peel and finely dice the onions. Peel and crush the garlic, and finely dice the chillies (deseed for less heat).
- Spritz a large non-stick frying pan with cooking spray and put it over a medium-high heat. Fry the onions for 5 mins.
- Add the garlic, chillies (to taste) and tomatoes and cook for 2 mins, then stir in the paprika and the remaining garlic & herb paste and cook for 2 mins.
- Tip in the passata, crumble in half the stock cube and pour in 150ml water (use all the stock and 250ml water for 4 portions). Stir well and simmer for 5 mins.
Add a pop of green
- While the sauce is simmering, gather the spinach into a tight bunch and thinly slice. Finely chop the parsley.
- Add the spinach, half the parsley and all the capers to the pan. Stir in the pasta and cook for 1 min.
Finish & serve
- Dish out the pasta, then top with the cod and sprinkle over the rest of the parsley.