Tomato-Roasted Cod With Spiced Almonds (Printable)

Tender cod in tomato sauce with spiced almonds over ginger rice. Healthy Mediterranean dinner 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 - 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:

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 fragrant. Add rice and stir to coat evenly. 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, and let rest 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. 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. Spread prepared tomato sauce evenly across the bottom. Pat cod fillets dry with paper towels. Season with salt and pepper. Arrange fillets over 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 sea salt. Toast, stirring frequently, for 2–3 minutes until almonds turn golden and become fragrant. Transfer to a plate to cool.
07 - Divide cooked ginger rice among serving plates. Top each portion with tomato-roasted cod and spoon sauce over fillets. Sprinkle toasted spiced almonds on top. Garnish with fresh chopped parsley and serve with lemon wedges.

# Expert Hints:

01 -
  • The spiced almonds add an unexpected crunch that turns simple roasted fish into something memorable.
  • Everything cooks in under an hour, and most of it happens in the oven while you tend to the rice.
  • It feels indulgent and restaurant-worthy but stays light and healthy at under 500 calories per serving.
  • The ginger rice brings a fragrant warmth that ties the whole dish together beautifully.
02 -
  • Don't overcook the cod or it will turn dry and rubbery, pull it from the oven as soon as it flakes easily.
  • Toast the almonds over medium heat and keep stirring, they go from golden to burnt in seconds.
  • Let the rice sit covered for 5 minutes after cooking so it steams and becomes perfectly fluffy.
03 -
  • Use a baking dish just large enough to hold the fillets snugly so the sauce surrounds them and keeps everything moist.
  • Grate the ginger on a microplane for the finest texture, it melts into the rice and disappears beautifully.
  • Taste the tomato sauce before adding the fish and adjust the seasoning, a pinch more salt or a tiny bit of honey can balance the acidity perfectly.
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