Mediterranean Cod & Chickpea Skillet
A vibrant, one-pan meal featuring flaky cod, protein-rich chickpeas, and colorful vegetables in a light, zesty lemon-herb sauce. Perfect for a quick, nutritious weeknight dinner.
800 kalorie
$7 na porcję
$25 min
2 porcje
low-calorie, any cuisine
Składniki
- 300g cod fillets, cut into large chunks
- 1 tbsp olive oil
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 200g cherry tomatoes, halved
- 1 can (400g) chickpeas, rinsed and drained
- 150g fresh spinach
- 50ml vegetable broth or water
- 1 tsp dried oregano
- Juice of 1/2 lemon
- Salt and black pepper to taste
- 2 tbsp fresh parsley, chopped for garnish
Dostępne dla członków NutriPro.
Instrukcje
- 1.Pat the cod fillets dry and season with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Sear the cod for 1-2 minutes per side until lightly golden, then remove from the pan and set aside.
- 2.In the same skillet, reduce the heat to medium. Add the chopped red onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 3.Add the halved cherry tomatoes, rinsed chickpeas, and dried oregano to the pan. Cook for 5-7 minutes, stirring occasionally, until the tomatoes begin to soften and release their juices.
- 4.Add the fresh spinach in handfuls, stirring until it wilts. Pour in the vegetable broth or water to deglaze the pan, scraping up any flavorful bits from the bottom.
- 5.Gently return the seared cod to the skillet, nestling it among the vegetables. Squeeze the lemon juice over everything. Cover the pan and let it simmer for 3-5 minutes until the cod is opaque and flakes easily.
- 6.Taste and adjust seasoning with more salt and pepper if needed. Garnish generously with fresh parsley before serving.
Informacje odżywcze
21g
fat
75g
carbs
24g
fiber
77g
protein
Dlaczego ten przepis
This balanced dish is rich in lean protein from cod, which supports muscle health, and packed with fiber from chickpeas and spinach to aid digestion. The vibrant vegetables provide essential vitamins and antioxidants for overall wellness.
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