Mediterranean Cod with Spiced Chickpeas and Spinach
A vibrant and flavorful one-pan meal featuring flaky cod fillets simmered with nutrient-dense chickpeas, spinach, and cherry tomatoes in a lightly spiced tomato broth.
960 calorias
$8 por porção
$30 min
2 porções
nut-free, any cuisine
Ingredientes
- 2 cod fillets (approx. 150g each)
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 can (400g) chopped tomatoes
- 1 can (400g) chickpeas, rinsed and drained
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 150g fresh spinach
- Salt and black pepper to taste
- 1/2 lemon, for juice
Disponível para membros NutriPro.
Instruções
- 1.Pat the cod fillets dry with a paper towel and season both sides lightly with salt and pepper. Set aside.
- 2.Heat the olive oil in a large skillet or pan over medium heat. Add the chopped onion and cook for 4-5 minutes until softened. Add the minced garlic, smoked paprika, and cumin, and cook for 1 minute more until fragrant.
- 3.Stir in the chopped tomatoes and the rinsed chickpeas. Bring the mixture to a simmer and let it cook for 5 minutes for the flavors to meld. Season with salt and pepper to your preference.
- 4.Gently place the seasoned cod fillets into the simmering tomato and chickpea sauce. Reduce the heat to medium-low, cover the pan, and cook for 8-10 minutes, or until the cod is opaque and flakes easily with a fork.
- 5.Add the fresh spinach to the pan in handfuls, stirring gently until it has wilted into the sauce. This should take about 1-2 minutes.
- 6.Squeeze the fresh lemon juice over the entire dish, give it a final gentle stir, and serve immediately.
Informações Nutricionais
20g
fat
70g
carbs
25g
fiber
75g
protein
Porque esta receita
This recipe offers lean protein and omega-3s from cod, plus high fiber from chickpeas. Spinach and tomatoes provide essential vitamins A, C, and K, making this a perfectly balanced, heart-healthy, and nutritious dish.