Tomato-Roasted Cod With Spiced Almonds (Printable Version)

Tender cod in tomato sauce with spiced almonds over ginger rice. Mediterranean flavors, 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 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 - Set oven to 400°F and allow to fully preheat.
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. Pour in water and salt, bring to a boil, reduce heat to low, cover, and simmer for 12-15 minutes until rice is tender. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork.
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, cumin, oregano, and chili flakes. Simmer for 5-7 minutes, stirring occasionally, until sauce thickens slightly.
04 - Lightly oil a baking dish and spread tomato sauce evenly across the bottom. Pat cod fillets dry with paper towels, season both sides with salt and pepper, and arrange over sauce. Drizzle fillets with 1 tablespoon olive oil.
05 - Place baking dish in preheated oven and roast for 12-15 minutes until cod flakes easily with a fork and is opaque throughout.
06 - While cod roasts, heat 1 teaspoon olive oil in a small skillet over medium heat. Add sliced almonds, coriander, cumin, paprika, and salt. Toast, stirring frequently, for 2-3 minutes until almonds are golden and fragrant. Transfer to a plate to cool.
07 - Divide cooked ginger rice among serving plates. Top with tomato-roasted cod fillets and spoon sauce over each portion. Sprinkle toasted spiced almonds on top and garnish with fresh chopped parsley and lemon wedges.

# Expert Advice:

01 -
  • It tastes like you spent hours on it, but the whole thing comes together in under 45 minutes on a single sheet pan and stovetop.
  • The spiced almonds add a surprise crunch that makes every bite feel layered and intentional, not just healthy and plain.
  • You get vibrant, restaurant-quality flavor for under 500 calories, without any fussy techniques or hard-to-find ingredients.
02 -
  • Pat the cod fillets completely dry before seasoning, or they'll steam instead of roast and you'll miss that golden edge.
  • Don't skip toasting the almonds; those two minutes transform them from plain nuts into a crunchy, aromatic topping that makes the whole dish sing.
  • Let the rice rest covered off the heat for 5 minutes after cooking, or it'll be gummy instead of fluffy and separate.
03 -
  • Toast the almonds in a dry skillet first, then add the oil and spices; this gives you more control and prevents burning.
  • Use fire-roasted canned tomatoes if you can find them, they add a deeper, smokier flavor without any extra effort.
  • Squeeze fresh lemon over everything at the table, not before; it brightens the dish in a way that pre-squeezed juice never does.
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