Mediterranean Cod with Artichoke & Chickpea Mash
A light yet satisfying dish featuring pan-seared cod served over a warm, rustic mash of artichoke hearts, chickpeas, and spinach, brightened with lemon and fresh herbs.
794 kalorie
$6 na porcję
$25 min
2 porcje
low-calorie, any cuisine
Składniki
- 300g cod fillets, divided into 2 portions
- 240g canned chickpeas, drained and rinsed
- 240g canned artichoke hearts in water, drained and roughly chopped
- 100g fresh spinach
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 lemon, for juice and zest
- 2 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper to taste
- Small handful of fresh parsley, chopped, for garnish
Dostępne dla członków NutriPro.
Instrukcje
- 1.Heat 1 tablespoon of olive oil in a pan over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 2.Add the drained chickpeas and chopped artichoke hearts to the pan. Cook for 5 minutes, gently mashing them with the back of a spoon to create a coarse, rustic texture.
- 3.Stir in the fresh spinach and a squeeze of lemon juice. Cook until the spinach is just wilted. Season the mash with salt and pepper, then remove from heat and keep warm.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining 1 tablespoon of olive oil in a separate skillet over medium-high heat. Carefully place the cod fillets in the hot pan and sear for 3-4 minutes per side, until golden brown and cooked through.
- 6.To serve, divide the warm artichoke and chickpea mash between two plates. Top each with a seared cod fillet, a sprinkle of fresh parsley, and an extra squeeze of lemon juice if desired.
Informacje odżywcze
20g
fat
70g
carbs
26g
fiber
74g
protein
Dlaczego ten przepis
This low-calorie recipe is packed with lean protein from cod for muscle maintenance and high in dietary fiber from chickpeas and artichokes, promoting digestive health and satiety. It's a balanced, heart-healthy meal rich in essential vitamins and minerals.
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