Tomato-Roasted Cod With Spiced Almonds (Printable)

Tender cod in tomato sauce with spiced almonds over ginger rice. Mediterranean flavors, under 500 calories.

# What you need:

→ 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 - 1 can (14 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 make it:

01 - Preheat oven to 400°F.
02 - In a medium saucepan, heat 1 teaspoon olive oil over medium heat. Add ginger and cook for 1 minute until fragrant. Add rice and stir to coat. Pour in water and salt, bring to a boil, then reduce to simmer. Cover and cook for 12-15 minutes until 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 onion and cook for 3-4 minutes until soft. 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 5-7 minutes until sauce thickens slightly.
04 - Lightly oil a baking dish and spread tomato sauce evenly on the bottom. Pat cod fillets dry and season with salt and pepper. Arrange fillets over sauce and drizzle with 1 tablespoon olive oil.
05 - Place baking dish in preheated oven and roast for 12-15 minutes, or until fish flakes easily 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 sea salt. Toast, stirring frequently, for 2-3 minutes until almonds turn golden and become fragrant. Transfer to a plate to cool.
07 - Divide ginger rice among serving plates. Top each portion with tomato-roasted cod fillet and spoon sauce over each piece. Sprinkle toasted spiced almonds over fish and garnish with fresh parsley and lemon wedges.

# Helpful Hints:

01 -
  • The spiced almonds add crunch and warmth without any frying or fuss.
  • Everything roasts or simmers at once, so you're never stuck waiting around.
  • It feels fancy enough for guests but simple enough for a weeknight.
  • Under 500 calories but hearty enough that no one asks where the rest of dinner is.
02 -
  • Dry the cod fillets thoroughly before seasoning or they'll steam instead of roast, leaving you with a watery sauce.
  • Watch the almonds like a hawk once they hit the pan, they go from golden to burnt in seconds.
  • Let the rice rest covered after cooking so the steam finishes the job and every grain stays separate.
03 -
  • Use a baking dish just large enough to fit the fillets snugly so the sauce surrounds them instead of spreading thin.
  • Grate the ginger on the smallest holes of your grater so it melts into the rice without leaving chewy threads.
  • Taste the tomato sauce before adding the fish and adjust the seasoning, it should be bold enough to stand up to the mild cod.
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