Tomato-Roasted Cod With Spiced Almonds (Print out)

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

# What You'll 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 - 14 oz canned 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
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.
02 - Heat 1 teaspoon olive oil in a medium saucepan over medium heat. Add grated ginger and cook for 1 minute until aromatic. Add basmati rice and stir to coat evenly. Pour in water and salt, bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes until rice is tender and liquid is absorbed. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork before serving.
03 - Heat 1 tablespoon olive oil in a skillet over medium heat. Add chopped onion and cook for 3–4 minutes until softened. Stir in minced garlic and cook for 1 minute until fragrant. Add diced tomatoes, tomato paste, smoked paprika, ground cumin, dried oregano, and chili flakes. Simmer for 5–7 minutes until sauce thickens slightly, stirring occasionally.
04 - Lightly oil a baking dish and spread prepared tomato sauce evenly across the bottom. Pat cod fillets dry with paper towels. Season both sides with sea salt and black pepper. Arrange fillets over the sauce in a single layer. Drizzle with 1 tablespoon olive oil.
05 - Place baking dish in preheated 400°F oven and roast for 12–15 minutes, or 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 sea salt. Toast, stirring frequently, for 2–3 minutes until almonds are golden and fragrant. Transfer to a plate to cool and crisp up.
07 - Divide cooked ginger rice among four serving plates. Top each portion with a roasted cod fillet and spoon tomato sauce over the fish. Crown with toasted spiced almonds and garnish with fresh chopped parsley. Serve with lemon wedges on the side.

# Expert Advice:

01 -
  • The spiced almonds add a nutty crunch that turns simple roasted fish into something you'd order at a bistro.
  • Everything cooks in under 45 minutes, and most of that time is hands off while the oven does the work.
  • It's under 500 calories but feels indulgent, with layers of flavor from the ginger rice to the smoky tomato base.
  • You can swap the cod for any firm white fish you find fresh, making it flexible and forgiving.
02 -
  • Pat the cod fillets completely dry before seasoning, any moisture will steam the fish instead of letting it roast and the texture won't be as tender.
  • Don't skip toasting the almonds with the spices, raw almonds are fine but toasted ones with cumin and paprika add a layer of flavor that makes the whole dish feel intentional.
  • Let the rice sit covered off the heat for 5 minutes after cooking, this final steam makes every grain fluffy and separate instead of sticky.
03 -
  • Use a meat thermometer to check the cod, it should reach 63°C (145°F) in the center for perfectly cooked, flaky fish.
  • If the tomato sauce looks too thick before roasting, stir in a splash of water or white wine to loosen it, the fish will release moisture as it cooks and thin it out naturally.
  • Make the spiced almonds in a bigger batch and store them in a jar, they're amazing sprinkled on salads, yogurt, or roasted vegetables throughout the week.
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