Pistachio-Crusted Cod with Saffron Chickpea Stew
A vibrant and nutritious Mediterranean-inspired dish featuring flaky cod with a crunchy pistachio-herb crust, served over a warm and flavorful stew of chickpeas, spinach, and saffron-infused tomatoes.
1120 calorias
$9 por porção
$30 min
2 porções
pescatarian, any cuisine
Ingredientes
- 300g cod fillets (2 fillets)
- 40g shelled pistachios
- 1 small onion
- 2 cloves garlic
- 150g cherry tomatoes
- 100g fresh spinach
- 240g canned chickpeas, drained
- 200ml vegetable broth
- 1 lemon
- 3 tablespoons olive oil
- Small pinch of saffron threads
- Fresh parsley
- Salt to taste
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. Finely chop the pistachios, a handful of fresh parsley, 1 minced garlic clove, and the zest of half a lemon. Mix with 1 tablespoon of olive oil, salt, and pepper to create the crust.
- 2.Pat the cod fillets dry and season them. Place on a parchment-lined baking sheet and press the pistachio mixture firmly onto the top of each fillet.
- 3.Bake the cod for 12-15 minutes, until the fish is flaky and the crust is golden brown.
- 4.While the cod bakes, heat 2 tablespoons of olive oil in a skillet over medium heat. Sauté the chopped onion and the remaining minced garlic until soft.
- 5.Add the cherry tomatoes and cook until they begin to burst. Stir in the drained chickpeas, vegetable broth, and saffron threads. Simmer for 5-7 minutes.
- 6.Stir the fresh spinach into the chickpea mixture until it wilts completely. Season the stew with salt, pepper, and a squeeze of fresh lemon juice.
- 7.To serve, spoon the warm saffron chickpea stew onto two plates and carefully place a pistachio-crusted cod fillet on top.
Informações Nutricionais
52g
fat
78g
carbs
24g
fiber
72g
protein
Porque esta receita
This recipe offers a perfectly balanced meal, rich in lean protein and omega-3s from cod for heart health. Pistachios provide healthy fats, while chickpeas and spinach deliver high fiber and plant-based nutrients, supporting digestion and sustained energy.