Mediterranean Cod and Chickpea Skillet
A vibrant one-pan meal featuring flaky cod, protein-rich chickpeas, and fresh vegetables in a light, herb-infused tomato broth. A perfect low-calorie, high-protein dinner that is ready in under 30 minutes.
810 kalorie
$7 na porcję
$25 min
2 porcje
low-calorie, any cuisine
Składniki
- 300g cod fillets, cut into two portions
- 1 can (400g) chickpeas, rinsed and drained
- 200g cherry tomatoes, halved
- 150g fresh spinach
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 15ml olive oil
- 150ml low-sodium vegetable broth
- 1 lemon, for juice and zest
- 1 tsp dried oregano
- Pinch of red pepper flakes
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Pat the cod fillets dry with a paper towel and season both sides lightly with salt and black pepper.
- 2.Heat the olive oil in a large skillet or pan over medium heat. Add the chopped onion and sauté for 4-5 minutes until softened and translucent.
- 3.Add the minced garlic and red pepper flakes, cooking for one more minute until fragrant.
- 4.Stir in the halved cherry tomatoes, chickpeas, vegetable broth, and dried oregano. Bring the mixture to a simmer and cook for 5 minutes, allowing the tomatoes to soften.
- 5.Nestle the cod fillets into the skillet among the chickpeas and tomatoes. Reduce the heat to low, cover the pan, and let it poach gently for 8-10 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Remove from heat. Stir in the fresh spinach and lemon zest, allowing the residual heat to wilt the spinach. Squeeze fresh lemon juice over the entire dish before serving.
Informacje odżywcze
16g
fat
78g
carbs
26g
fiber
78g
protein
Dlaczego ten przepis
This one-pan meal is exceptionally healthy, providing lean protein from cod to support muscle health and plant-based fiber from chickpeas and spinach for optimal digestion. It's a low-calorie, nutrient-dense dish rich in vitamins and Omega-3s.
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