Moroccan-Spiced Cod with Chickpeas & Spinach
A vibrant and aromatic one-pan dish featuring flaky cod baked in a flavorful tomato and chickpea sauce, infused with warm Moroccan spices. A quick, healthy, and satisfying meal.
495 kalorie
$8 na porcję
$30 min
2 porcje
pescatarian, any cuisine
Składniki
- 2 cod fillets (approx. 150g each)
- 30 ml olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 400g can of chickpeas, rinsed and drained
- 400g can of chopped tomatoes
- 100g fresh spinach
- 5g ground cumin
- 5g ground coriander
- 2.5g turmeric powder
- 2.5g smoked paprika
- Salt and freshly ground black pepper to taste
- 1/2 lemon, for juice
- 1 small handful fresh parsley, chopped
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C (180°C fan). Heat 15 ml of olive oil in a large, oven-safe skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened.
- 2.Add the minced garlic, cumin, coriander, turmeric, and paprika. Cook for another minute until fragrant, stirring constantly.
- 3.Pour in the chopped tomatoes and add the rinsed chickpeas. Bring the mixture to a simmer and cook for 5 minutes, allowing the sauce to thicken slightly. Season with salt and pepper.
- 4.Stir the fresh spinach into the sauce. Cook for 1-2 minutes until it has wilted down into the sauce.
- 5.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Nestle the fillets into the chickpea and tomato sauce.
- 6.Drizzle the remaining 15 ml of olive oil over the fish. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Carefully remove the skillet from the oven. Squeeze fresh lemon juice over the entire dish and garnish with chopped fresh parsley before serving.
Informacje odżywcze
16g
fat
43g
carbs
14g
fiber
36g
protein
Dlaczego ten przepis
This recipe is a nutritional powerhouse, offering lean protein from cod for muscle support and omega-3s for heart health. Chickpeas and spinach provide excellent plant-based fiber and iron, promoting digestive health and sustained energy in a balanced meal.