Tomato-Baked Cod with Bulgur, Lemon & Almond Tabbouleh

Tomato-Baked Cod

with Bulgur, Lemon & Almond Tabbouleh

30 MIN
4 Servings
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Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Pescatarian
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From the Test Kitchen

Since their arrival from the Americas in the 16th Century, tomatoes have become a Greek favorite. Fish baked in tomatoes and spices and topped with herbs is one of the staple dishes of the Cycladic islands. The savory flavors of the sauce (which includes raisins, a classic Mediterranean ingredient) perfectly complement the light flakiness of cod and a lemony tabbouleh made with bulgur, cucumber and toasted almonds.

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  • Nutrition
    PER SERVING
  • Calories
    540 Cals (est.)
fresh
ingredients
Tomato-Baked Cod with Bulgur, Lemon & Almond Tabbouleh
Title
  • 4 Cod Fillets
  • 2 cups Bulgur
  • 1 28-Ounce Can Diced Tomatoes
  • 3 cloves Garlic
  • 2 oz Baby Spinach
  • 1 English Cucumber
  • 1 Lemon
  • 1 Red Onion
  • 1 large bunch Parsley
  • 1 Tbsp Baked Cod Spice Blend (Za'atar, Ground Cumin, Ground Coriander, Ground Fennel, Ground Turmeric & Ground Sweet Paprika)
  • ½ cup Sliced Almonds
  • ⅓ cup Golden Raisins
time-saving
tips & techniques
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the bulgur:
1 Cook the bulgur:

Heat a large pot of salted water to boiling on high. Once boiling, add the bulgur. Cook 14 to 16 minutes, or until tender, but still slightly chewy. Drain thoroughly and transfer to a large bowl; set aside in a warm place. Rinse and dry the pot.

Prepare the ingredients:
2 Prepare the ingredients:

While the bulgur cooks, preheat the oven to 450°F. Wash and dry the fresh produce. Remove the cod from the refrigerator to bring to room temperature. Peel and thinly slice the garlic and onion. Roughly chop the spinach. Halve the cucumber lengthwise; scoop out and discard the seeds. Thinly slice the cucumber halves. Quarter and deseed the lemon. Pick the parsley leaves off the stems; discard the stems.

Make the tomato sauce:
3 Make the tomato sauce:

While the bulgur continues to cook, in a medium pot, heat 1 tablespoon of olive oil on medium-high until hot. Add the garlic, onion and spice blend; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened and fragrant. Add the diced tomatoes and raisins. Cook, stirring occasionally, 6 to 8 minutes, or until thickened; season with salt and pepper to taste. Remove from heat.

Bake the cod:
4 Bake the cod:

Season the cod fillets with salt and pepper on both sides. Place in an oven-safe baking dish in a single, even layer; spoon the tomato sauce over the top. Loosely cover the baking dish with foil and bake 12 to 14 minutes, or until the cod fillets are cooked through. Let stand for at least 2 minutes before serving.

Toast the almonds:
5 Toast the almonds:

While the cod bakes, heat the same pot used to cook the bulgur on medium until hot. Add the almonds and toast, stirring occasionally, 2 to 4 minutes, or until golden brown and fragrant. Transfer to the bowl of cooked bulgur.

Make the tabbouleh & serve your dish:
6 Make the tabbouleh & serve your dish:

While the cod continues to bake, add the spinach, cucumber and the juice of all 4 lemon wedges to the bowl of cooked bulgur and toasted almonds. Drizzle with olive oil and stir to combine; season with salt and pepper to taste. Transfer to a serving dish. Garnish the tomato-baked cod and the tabbouleh with the parsley. Enjoy!

Tips from Home Chefs

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Tomato-Baked Cod

Cook the bulgur:
1 Cook the bulgur:

Heat a large pot of salted water to boiling on high. Once boiling, add the bulgur. Cook 14 to 16 minutes, or until tender, but still slightly chewy. Drain thoroughly and transfer to a large bowl; set aside in a warm place. Rinse and dry the pot.

2 Prepare the ingredients:

While the bulgur cooks, preheat the oven to 450°F. Wash and dry the fresh produce. Remove the cod from the refrigerator to bring to room temperature. Peel and thinly slice the garlic and onion. Roughly chop the spinach. Halve the cucumber lengthwise; scoop out and discard the seeds. Thinly slice the cucumber halves. Quarter and deseed the lemon. Pick the parsley leaves off the stems; discard the stems.

Prepare the ingredients:
Make the tomato sauce:
3 Make the tomato sauce:

While the bulgur continues to cook, in a medium pot, heat 1 tablespoon of olive oil on medium-high until hot. Add the garlic, onion and spice blend; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened and fragrant. Add the diced tomatoes and raisins. Cook, stirring occasionally, 6 to 8 minutes, or until thickened; season with salt and pepper to taste. Remove from heat.

4 Bake the cod:

Season the cod fillets with salt and pepper on both sides. Place in an oven-safe baking dish in a single, even layer; spoon the tomato sauce over the top. Loosely cover the baking dish with foil and bake 12 to 14 minutes, or until the cod fillets are cooked through. Let stand for at least 2 minutes before serving.

Bake the cod:
French Baking Dish, 2-Person Plan
Toast the almonds:
5 Toast the almonds:

While the cod bakes, heat the same pot used to cook the bulgur on medium until hot. Add the almonds and toast, stirring occasionally, 2 to 4 minutes, or until golden brown and fragrant. Transfer to the bowl of cooked bulgur.

6 Make the tabbouleh & serve your dish:

While the cod continues to bake, add the spinach, cucumber and the juice of all 4 lemon wedges to the bowl of cooked bulgur and toasted almonds. Drizzle with olive oil and stir to combine; season with salt and pepper to taste. Transfer to a serving dish. Garnish the tomato-baked cod and the tabbouleh with the parsley. Enjoy!

Make the tabbouleh & serve your dish:
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