Baked Tikka Cod with Spinach and Tomatoes
Thick cod fillets baked under a tikka coating on a bed of tomatoes and wilted spinach for an easy, lighter weeknight dinner.
Made with Tikka marinade. Make a batch of the base first, then this takes minutes. Skip to the method
- Time35 mins plus marinating
- LevelEasy
- Costabout £2.51 a head
- Oven200°C (180°C fan)
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Make your ready made tikka marinade first (see the base recipe). Spread 120 g of the marinade over the cod fillets. Cover and chill for 30 minutes only.
30 min - 2
Heat the oven to 200°C (180°C fan). Toss the tomatoes and onion with the oil and spread in a roasting dish.
- 3
Roast the vegetables for 10 minutes until beginning to burst.
10 min - 4
Nestle the cod fillets on top and bake for 12 to 15 minutes until the fish is opaque and flakes easily.
14 min - 5
Stir the spinach into the hot tomatoes for the last 2 minutes, until just wilted.
- 6
Meanwhile boil the rice for 10 to 12 minutes until tender, then drain. Serve the cod on the vegetables with rice and lemon wedges.
Tips
- Do not marinate fish longer than an hour or the texture goes soft.
- Cut fillets of an even thickness to cook evenly.
- Use loin rather than thin tail pieces.
Storing and freezing
Keeps in the fridge for up to 2 days once cooled within 1 to 2 hours. Reheat gently until steaming hot all the way through. Not ideal for freezing once cooked.
Questions
Can I use frozen cod?
Yes. Thaw fully in the fridge overnight and pat dry before adding the marinade.
Can I use other white fish?
Yes. Haddock, pollock or hake work. Cook until opaque all the way through.
Is it dairy free?
Only with the coconut yoghurt version of the tikka marinade.
More made with tikka marinade
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.