Moroccan-Spiced Cod with Chickpea & Spinach Stew
A fragrant and hearty one-pan stew featuring flaky cod fillets simmered in a spiced tomato and chickpea broth. This vibrant dish is packed with North African flavors and is both nourishing and simple to prepare.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
880 calorias
$6 por porção
$30 min
2 porções
pescatarian, any cuisine
Ingredientes
- 2 cod fillets (approx. 150g each)
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp turmeric powder
- 1/4 tsp smoked paprika
- 400g can chopped tomatoes
- 400g can chickpeas, rinsed and drained
- 150ml vegetable stock or water
- 100g fresh spinach
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
- Fresh cilantro or parsley, for garnish
Disponível para membros NutriPro.
Instruções
- 1.Pat the cod fillets dry with a paper towel and season both sides lightly with salt and pepper.
- 2.Heat the olive oil in a large skillet or wide pot over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent.
- 3.Add the minced garlic, ground cumin, ground coriander, turmeric, and smoked paprika to the skillet. Stir constantly for 1 minute until the spices are very fragrant.
- 4.Pour in the chopped tomatoes, rinsed chickpeas, and vegetable stock. Stir everything together, bring to a simmer, and cook for 10 minutes, allowing the sauce to thicken slightly.
- 5.Stir in the fresh spinach until it wilts into the stew, which should only take about 1-2 minutes. Season the stew with salt, pepper, and the fresh lemon juice.
- 6.Gently place the seasoned cod fillets into the stew, nestling them amongst the chickpeas. Cover the skillet and reduce the heat to medium-low.
- 7.Simmer for 6-8 minutes, or until the cod is cooked through and flakes easily with a fork. Serve immediately, garnished with fresh cilantro or parsley.
Informações Nutricionais
11g
fat
45g
carbs
13g
fiber
40g
protein
Porque esta receita
This recipe is a powerhouse of lean protein and omega-3s from cod, combined with fiber-rich chickpeas for sustained energy. The vibrant spices offer antioxidant benefits, making it a heart-healthy, balanced, and nutritious meal.