Tomato-Roasted Cod With Spiced Almonds (Printable)

Cod roasted in tomato sauce with spiced almonds and ginger rice—vibrant, healthy, and under 500 calories per serving.

# 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 - 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 - 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. Stir in rice to coat with oil. Pour in water and salt, bring to a boil, then reduce to a simmer. Cover and cook for 12-15 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 onion and cook for 3-4 minutes until softened. Add 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. Spread tomato sauce evenly on the bottom. Pat cod fillets dry with paper towels. Season with salt and pepper. Arrange fillets over the sauce. Drizzle with 1 tablespoon olive oil.
05 - Place baking dish in preheated oven and roast for 12-15 minutes 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 salt. Toast while stirring frequently for 2-3 minutes until almonds are golden and fragrant. Transfer to a plate to cool.
07 - Divide ginger rice among serving plates. Top each portion with a cod fillet and spoon tomato sauce over it. Sprinkle spiced almonds on top and garnish with fresh parsley and lemon wedges.

# Expert Suggestions:

01 -
  • The cod stays impossibly tender because it steams gently in the tomato sauce instead of drying out on a bare pan.
  • Spiced almonds give you that restaurant-quality crunch and warmth without any complicated technique.
  • The ginger rice soaks up the sauce like a dream and adds a subtle brightness that keeps the whole plate from feeling heavy.
  • Under 500 calories but so satisfying you forget you're eating something this light and clean.
02 -
  • Pat the cod fillets completely dry before seasoning or they'll steam instead of roast and the texture won't be as nice.
  • Don't skip toasting the almonds separately, they need constant attention or they'll go from golden to bitter in seconds.
  • Let the rice sit covered off the heat for 5 minutes after cooking so it finishes steaming and becomes perfectly fluffy.
03 -
  • Toast the almonds in small batches if you're doubling the recipe so they brown evenly and don't crowd the pan.
  • Use a shallow baking dish rather than a deep one so the sauce reduces slightly and clings to the fish instead of pooling.
  • Grate the ginger on a microplane for the finest texture and the most flavor without any fibrous bits in your rice.
Return