Pan-Seared Cod with Mediterranean Chickpea Salsa
A light and vibrant dish featuring perfectly seared cod fillets topped with a fresh, zesty salsa of chickpeas, cherry tomatoes, and olives. A quick, healthy, and flavorful meal perfect for any weeknight.
775 Kalorien
$6 pro Portion
$20 Min.
2 Portionen
quick-easy, any cuisine
Zutaten
- 2 cod fillets (about 150g each)
- 240g can of chickpeas, rinsed and drained
- 150g cherry tomatoes, halved
- 50g Kalamata olives, pitted and halved
- 1 small red onion, finely diced
- 2 cloves garlic, minced
- 1 lemon
- 2 tablespoons extra virgin olive oil, divided
- A small handful of fresh parsley, chopped
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.Prepare the salsa by combining the drained chickpeas, halved cherry tomatoes, halved olives, diced red onion, and chopped parsley in a medium bowl.
- 2.In a small bowl, whisk together 1 tablespoon of olive oil, the juice of half the lemon, and one minced garlic clove. Season with a pinch of salt and pepper. Pour this dressing over the chickpea mixture and toss to combine. Set aside.
- 3.Pat the cod fillets dry with a paper towel. Season both sides generously with salt and pepper.
- 4.Heat the remaining 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Add the second minced garlic clove and cook for 30 seconds until fragrant.
- 5.Carefully place the cod fillets in the hot skillet. Sear for 3-4 minutes on each side, until the fish is golden brown, opaque, and flakes easily with a fork.
- 6.To serve, place a seared cod fillet on each plate. Top generously with the Mediterranean chickpea salsa and serve immediately with a wedge from the remaining lemon half.
Nährwertinformationen
35g
fat
41g
carbs
17g
fiber
74g
protein
Warum dieses Rezept
This recipe is rich in lean protein from cod, essential for muscle repair, and packed with fiber from chickpeas, promoting digestive health. The salsa provides antioxidants from tomatoes and healthy fats from olive oil and olives, supporting heart health.
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