Tomato-Roasted Cod With Spiced Almonds (Printable)

Tender cod in zesty tomato sauce with crunchy spiced almonds over ginger rice. Under 500 calories per serving.

# Ingredient list:

→ Fish & Marinade

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

→ Tomato Sauce

05 - 14 oz diced tomatoes, canned
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 Make It:

01 - Set oven to 400°F and allow to preheat for 10 minutes.
02 - Heat 1 teaspoon olive oil in a medium saucepan over medium heat. Add minced ginger and cook for 1 minute until aromatic. Add rice and stir to coat evenly with oil. Pour in 1 1/2 cups water and 1/2 teaspoon salt, bring to a boil, then reduce to simmer. Cover and cook for 12-15 minutes until rice is tender and liquid is absorbed. Remove from heat, keep covered, and let rest for 5 minutes. Fluff gently with fork before serving.
03 - Heat 1 tablespoon olive oil in a skillet over medium heat. Add chopped onion and sauté for 3-4 minutes until softened. Stir in minced garlic and cook for 1 minute. Add canned diced tomatoes, tomato paste, smoked paprika, ground cumin, dried oregano, and chili flakes if using. Simmer sauce for 5-7 minutes, stirring occasionally, until it thickens slightly.
04 - Lightly oil a baking dish and spread tomato sauce evenly on the bottom. Pat cod fillets dry with paper towels. Season fillets on both sides with salt and pepper. Arrange fillets over tomato sauce and drizzle with 1 tablespoon olive oil.
05 - Place baking dish in preheated oven and roast for 12-15 minutes until fish is opaque and 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 for 2-3 minutes, stirring frequently, until almonds are golden and fragrant. Transfer to a plate to cool.
07 - Divide ginger rice among four plates. Place roasted cod fillet on each portion of rice and spoon tomato sauce around and over fish. Top each fillet with toasted spiced almonds. Garnish with fresh parsley and serve with lemon wedges on the side.

# Expert Suggestions:

01 -
  • The cod stays incredibly moist because it bakes right in the sauce, no risk of drying out.
  • Spiced almonds add crunch and warmth without any complicated steps.
  • Everything cooks at once so you're not juggling a dozen pans.
  • Under 500 calories but feels indulgent and satisfying.
02 -
  • Don't skip patting the cod dry, wet fish steams instead of roasting and won't develop any color.
  • Watch the almonds closely when toasting because they go from perfect to burnt in seconds.
  • Let the rice rest covered after cooking so the grains finish steaming and become fluffy instead of sticky.
03 -
  • Use a baking dish just large enough to fit the fillets snugly so the sauce surrounds them and keeps everything moist.
  • Taste the tomato sauce before adding the fish and adjust the seasoning, a pinch of sugar can balance acidity if your tomatoes are tart.
  • Toast extra spiced almonds and keep them in a jar for salads, they're addictive and last for weeks.
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