Tomato-Roasted Cod With Spiced Almonds (Printable)

Tender cod in tomato sauce with spiced almonds over ginger rice—healthy Mediterranean flavor 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 (14.1 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

# Step-by-Step Guide:

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, reduce to a simmer, cover, and cook for 12-15 minutes until tender. Remove from heat and let sit, covered, for 5 minutes. 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 garlic, cook 1 minute. Stir in diced tomatoes, tomato paste, paprika, cumin, oregano, and chili flakes. Simmer for 5-7 minutes until slightly thickened.
04 - Lightly oil a baking dish. Spread tomato sauce in the bottom. Pat cod fillets dry, season with salt and pepper, and arrange over sauce. Drizzle with 1 tablespoon olive oil.
05 - Roast cod in the oven for 12-15 minutes, or until the fish flakes easily with a fork.
06 - While the cod cooks, heat 1 teaspoon olive oil in a small skillet over medium heat. Add almonds, coriander, cumin, paprika, and salt. Toast, stirring often, until almonds are golden and fragrant, about 2-3 minutes. Transfer to a plate to cool.
07 - Divide ginger rice among plates. Top with tomato-roasted cod and spoon some sauce over each fillet. Sprinkle with spiced almonds and garnish with parsley and lemon wedges.

# Expert Advice:

01 -
  • It tastes expensive and complicated but comes together in under an hour with everyday ingredients.
  • The spiced almonds add a crunchy, nutty contrast that makes every bite feel intentional and complete.
  • Ginger rice soaks up the tomato sauce beautifully, turning simple grains into something aromatic and exciting.
  • Each serving stays under 500 calories without sacrificing richness or satisfaction.
02 -
  • Drying the cod fillets before seasoning is non-negotiable, moisture on the surface will steam the fish and prevent it from getting that slight golden edge.
  • Don't skip toasting the almonds with the spices, raw almonds taste flat and won't bring the same textural contrast or aromatic punch.
  • Let the rice sit covered off the heat for five minutes after cooking, this resting time allows the grains to firm up and separate beautifully.
03 -
  • Use a fish spatula to lift the cod fillets out of the baking dish without breaking them apart, the thin edge slides under delicate fish like nothing else.
  • Taste the tomato sauce before adding the fish and adjust the seasoning, a pinch more salt or a dash of honey can balance acidity if your tomatoes are too sharp.
  • Toast extra almonds and keep them in a jar, they're perfect for sprinkling over salads, yogurt, or roasted vegetables throughout the week.
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