A vibrant and heart-healthy one-pan meal, featuring flaky cod fillets simmered in a rich, savory ragout of chickpeas, bell peppers, and tomatoes. Perfect for a nutritious weeknight dinner aligned with DASH principles.
Ingredients
- 600g cod fillets (about 4 fillets)
- 30ml olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 400g canned diced tomatoes, no salt added
- 400g canned chickpeas, rinsed and drained
- 120ml low-sodium vegetable broth
- 100g fresh spinach
- 5g dried oregano
- 5g smoked paprika
- Black pepper to taste
- 1 small bunch fresh parsley, chopped
- 1 lemon, cut into wedges
Instructions
- 1.Pat the cod fillets dry and season lightly with black pepper. Set aside.
- 2.Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for 5 minutes until softened.
- 3.Add the minced garlic and chopped bell peppers. Sauté for another 5-7 minutes, until the peppers begin to soften.
- 4.Stir in the diced tomatoes, chickpeas, vegetable broth, oregano, and paprika. Bring to a simmer and cook for 10 minutes to allow the flavors to meld.
- 5.Gently nestle the cod fillets into the ragout. Reduce heat to low, cover, and simmer for 8-10 minutes, or until the cod is opaque and flakes easily.
- 6.Stir in the fresh spinach just until it wilts. Season with additional black pepper if needed.
- 7.Serve immediately, garnished with fresh parsley and a squeeze of lemon juice from the wedges.
Nutrition Information
Why this recipe
This recipe is excellent for heart health, aligning with the DASH diet. It is low in sodium, packed with lean protein from cod, and high in fiber, vitamins, and minerals from chickpeas and a colorful array of vegetables.
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