Tomato-Roasted Cod With Spiced Almonds (Print Version)

Cod roasted in tomato sauce with spiced almonds over ginger rice. Mediterranean-inspired, under 500 calories.

# What You Need:

→ Fish & Marinade

01 - 4 cod fillets, skinless, about 5.3 oz each
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon sea salt
04 - 1/4 teaspoon black pepper

→ Tomato Sauce

05 - 1 can (14.1 oz) diced tomatoes
06 - 2 tablespoons tomato paste
07 - 2 garlic cloves, minced
08 - 1 small onion, finely chopped
09 - 1 teaspoon smoked paprika
10 - 1/2 teaspoon ground cumin
11 - 1/2 teaspoon dried oregano
12 - 1/4 teaspoon chili flakes, optional
13 - 1 tablespoon olive oil

→ Spiced Almonds

14 - 1/3 cup sliced almonds
15 - 1/2 teaspoon ground coriander
16 - 1/2 teaspoon ground cumin
17 - 1/4 teaspoon smoked paprika
18 - 1/4 teaspoon sea salt
19 - 1 teaspoon olive oil

→ Ginger Rice

20 - 1 cup basmati rice
21 - 1 1/2 cups water
22 - 1 tablespoon fresh ginger, finely grated
23 - 1/2 teaspoon salt
24 - 1 teaspoon olive oil

→ Garnish

25 - 2 tablespoons fresh parsley, chopped
26 - Lemon wedges

# How-To Steps:

01 - Set oven to 400°F.
02 - Heat 1 teaspoon olive oil in a medium saucepan over medium heat. Add ginger and cook for 1 minute until fragrant. Add rice and stir to coat with oil. Pour in water and salt, bring to a boil, then reduce to a simmer. Cover and cook for 12 to 15 minutes until rice is tender. Remove from heat, keep covered for 5 minutes, then fluff with a fork.
03 - Heat 1 tablespoon olive oil in a skillet over medium heat. Add chopped onion and cook for 3 to 4 minutes until softened. Add minced garlic and cook for 1 minute. Stir in diced tomatoes, tomato paste, smoked paprika, ground cumin, dried oregano, and chili flakes if using. Simmer for 5 to 7 minutes until sauce thickens slightly.
04 - Lightly oil a baking dish. Spread tomato sauce evenly across the bottom. Pat cod fillets dry with paper towels. Season both sides with salt and pepper. Arrange fillets over the sauce and drizzle with 1 tablespoon olive oil.
05 - Place baking dish in preheated oven and roast for 12 to 15 minutes until fish flakes easily when tested with a fork.
06 - While cod roasts, heat 1 teaspoon olive oil in a small skillet over medium heat. Add sliced almonds, ground coriander, ground cumin, smoked paprika, and salt. Toast while stirring frequently for 2 to 3 minutes until almonds are golden and fragrant. Transfer to a plate to cool.
07 - Divide cooked ginger rice among four serving plates. Top each portion with a cod fillet and spoon tomato sauce over the fish. Sprinkle toasted spiced almonds over each serving. Garnish with fresh parsley and serve with lemon wedges.

# Expert Hints:

01 -
  • Everything cooks in under 45 minutes, which means you can start this after work and still sit down to a proper meal before the evening disappears.
  • The spiced almonds add a crunchy, warm contrast to the tender fish that makes every bite feel a little fancy without any extra fuss.
  • It tastes vibrant and complex but uses mostly pantry staples, so you don't need a specialty store run to pull it off.
  • At under 500 calories per serving, it feels indulgent but leaves you energized instead of weighed down.
02 -
  • Pat the cod fillets completely dry before seasoning, or the moisture will steam the fish instead of letting it roast properly in the sauce.
  • Don't skip toasting the almonds with the spices, that step transforms them from a garnish into something that pulls the whole dish together.
  • If your tomato sauce looks too thick before roasting, add a splash of water so it stays saucy and doesn't reduce too much in the oven.
03 -
  • Taste the tomato sauce before adding the fish and adjust the salt and spices, it should taste boldly seasoned on its own.
  • Let the rice sit covered off the heat for five minutes after cooking, this makes it fluffy instead of sticky.
  • If your cod fillets are uneven in thickness, fold the thinner tail ends under so everything cooks at the same rate.
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