Cod Red Kuri Squash Mash Brown Rice
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Golden cod fillets over silky red kuri squash mash with brown rice, a comforting high-protein seafood dinner with autumnal flavors.
Fall on a plate, with protein to match. Golden cod fillets rest over silky red kuri squash mash with brown rice — a comforting, high-protein seafood dinner in warm autumn colors.
🥄 Ingredients
- 🫗 2 cod fillets (about 350g total)
- 🫗 1 small red kuri squash (about 700g), seeded and halved
- 🫗 1 cup cooked brown rice
- 🫗 1 tablespoon olive oil
- 🫗 2 tablespoons Greek yogurt
- 🫗 1 clove garlic, minced
- 🫗 1 teaspoon smoked paprika
- 🫗 fresh thyme sprigs
- 🫗 salt and black pepper, to taste
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Preheat the oven to 200°C (400°F). Place the squash halves cut-side down on a baking sheet and roast for 35-40 minutes until completely tender.
Scoop the flesh into a bowl and mash with the Greek yogurt, minced garlic, salt and pepper. Keep warm.
Pat the cod fillets dry, season with paprika, salt and pepper, and pan-sear in olive oil for 3-4 minutes per side until golden and flaky.
Divide the squash mash and brown rice between plates, top with the cod and garnish with fresh thyme.
⚠️ Common Mistakes
- ✕
Under-roasting the squash, leaving hard pockets in the mash.
- ✕
Crowding the pan, which steams the cod instead of searing it.
- ✕
Seasoning the cod too early, which draws out moisture before cooking.
🔄 Variations
Swap the red kuri squash for butternut or delicata squash.
Use haddock or pollock instead of cod.
Add a pinch of chili flakes to the mash for warmth.
🧊 Storage
- 📦
Keeps for up to 3 days in the fridge in an airtight container.
- 📦
The squash mash reheats well; warm it gently with a splash of water.
💡 Chef Tips
Tip 1: Roast the squash cut-side down so it caramelizes instead of steaming.
Tip 2: Pat the cod very dry before searing to get a golden crust.
Tip 3: Fold the mash gently — overworking it turns it gluey.
❓ FAQ
Why is cod good for recovery? Cod is a lean source of high-quality protein with barely any fat, perfect for a low-calorie muscle-building meal.
Do I need to peel the red kuri squash? No, unlike many squash varieties, red kuri has edible, thin skin.
Is this gluten-free? Yes, every ingredient is naturally gluten-free.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →