Cod with Chickpeas | An (almost) Perfect One-Pan Meal

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and provide similar texture.

cod

🥗Healthier: pollock

💰Cheaper: tilapia

Pollock is leaner and more affordable than cod.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive and has a neutral flavor.

parsley

🥗Healthier: cilantro

💰Cheaper: spinach

Spinach is readily available and adds a fresh touch.

Heat a large fry pan over medium heat and add 2 tbsp of extra virgin olive oil.

Roughly chop 1 medium onion, thinly slice 6 cloves of garlic, and cut 1 red bell pepper into thin strips.

Add the chopped vegetables into the hot fry pan and mix to coat them in the olive oil, stirring every minute or so for even sautéing.

Drain a can of chickpeas (15 1/2 oz) into a colander and rinse under water.

Finely grate 4 fresh tomatoes to make 1 cup of tomato sauce (240 grams).

Pat 3 cod fillets (7 oz each) dry with paper towels and season with sea salt and freshly cracked black pepper on both sides. Cut each fillet into two evenly sized pieces for a total of six pieces.

After 5 to 6 minutes, add 1 tsp of sweet smoked Spanish paprika and 1/2 tsp of ground cumin to the sautéed vegetables and mix well.

Add the 1 cup of tomato sauce to the pan, turn the heat up to high, and simmer for a few minutes until slightly thickened.

After about 5 minutes, add the drained chickpeas and 1/2 cup of dry white wine, seasoning with sea salt and freshly cracked black pepper. Mix well and simmer for a few minutes.

After about 3 minutes, when the alcohol has cooked off, add the pieces of cod in a single layer and gently flip to coat them in the sauce.

Cover the pan with a lid, lower the heat to low medium, and simmer for 4 to 5 minutes or until the cod is cooked through.

Remove the pan from the heat and serve directly from the pan or transfer to serving dishes. Garnish with slices of lemon and chopped fresh parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens