A vibrant and aromatic one-pan meal, featuring flaky cod simmered in a warmly spiced tomato and chickpea stew. This dish is quick, nutritious, and packed with flavor, making it a perfect low-calorie weeknight dinner.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 300g cod fillets, cut into 2 portions
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp turmeric powder
- 1/2 tsp smoked paprika
- 400g can chopped tomatoes
- 400g can chickpeas, rinsed and drained
- 100g fresh spinach
- 150ml vegetable broth
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Gently pat the cod fillets dry with a paper towel and season both sides with a pinch of salt and pepper.
- 2.Heat the olive oil in a large skillet or pan over medium heat. Add the chopped onion and sauté for 5-7 minutes, until softened and translucent.
- 3.Add the minced garlic, cumin, coriander, turmeric, and paprika. Cook for another minute until the spices are fragrant.
- 4.Pour in the chopped tomatoes, rinsed chickpeas, and vegetable broth. Stir to combine, bring to a simmer, then reduce the heat and let it cook for 10 minutes to allow the flavors to meld.
- 5.Stir the fresh spinach into the stew. It will look like a lot, but it will wilt down in about 1-2 minutes.
- 6.Nestle the seasoned cod fillets into the stew. Cover the pan and let it simmer for 8-10 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Remove from the heat. Squeeze the fresh lemon juice over the dish and gently stir. Taste and adjust seasoning with more salt and pepper if needed. Serve immediately.
Informations nutritionnelles
Pourquoi cette recette
This recipe is a powerhouse of lean protein and omega-3s from cod, combined with fiber-rich chickpeas and vitamin-packed spinach. The aromatic spices offer anti-inflammatory benefits, creating a balanced, low-calorie, and deeply satisfying meal.
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