Mediterranean Cod & Chickpea Stew
A vibrant and hearty one-pan stew featuring flaky cod fillets simmered in a rich, smoky tomato and roasted red pepper sauce with chickpeas and spinach. A perfect weeknight meal that's both satisfying and incredibly nutritious.
890 kalorie
$8 na porcję
$35 min
2 porcje
nut-free, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 200g jarred roasted red peppers, drained and sliced
- 400g can chopped tomatoes
- 400g can chickpeas, rinsed and drained
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 200ml vegetable broth or water
- 100g fresh spinach
- Juice of 1/2 lemon
- Salt and black pepper to taste
- Fresh parsley, chopped, for garnish
Dostępne dla członków NutriPro.
Instrukcje
- 1.Pat the cod fillets dry and season both sides with salt and pepper. Set aside.
- 2.Heat olive oil in a large pan or skillet over medium heat. Add the chopped onion and cook for 5-7 minutes until softened.
- 3.Stir in the minced garlic, smoked paprika, and dried oregano. Cook for another minute until fragrant.
- 4.Add the sliced roasted red peppers, chopped tomatoes, rinsed chickpeas, and vegetable broth. Bring to a simmer and cook for 10 minutes.
- 5.Gently nestle the cod fillets into the stew. Reduce heat to low, cover, and simmer for 8-10 minutes, or until the cod is cooked through and flakes easily.
- 6.Remove from heat. Stir in the fresh spinach until it wilts, then squeeze in the lemon juice. Adjust seasoning with salt and pepper.
- 7.Serve the stew immediately in bowls, garnished with fresh parsley.
Informacje odżywcze
8g
fat
48g
carbs
10g
fiber
41g
protein
Dlaczego ten przepis
This dish is a powerhouse of nutrition, offering lean protein and omega-3s from cod for heart health. Chickpeas and spinach provide excellent plant-based protein, fiber, and iron, promoting digestive health and sustained energy.