Braised Cod with Chickpeas
Dive into the vibrant flavors of the Mediterranean with this Braised Cod with Chickpeas recipe, a wholesome one-pan meal that’s as hearty as it is healthy. Tender, flaky cod fillets are gently simmered in a spiced tomato and chickpea stew, infused with aromatic cumin, paprika, and a touch of red pepper flakes for subtle heat. Finished with a bright splash of lemon juice and fresh parsley, this dish is the perfect balance of comforting and fresh. Ready in just 45 minutes, it’s a nutrient-packed option for weeknight dinners, ideal for serving with crusty bread or fluffy rice to soak up the flavorful sauce. Whether you’re looking for a gluten-free dinner idea or a dish rich in protein and fiber, this easy braised cod recipe checks all the boxes!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 4 pieces cod fillets
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.25 teaspoon red pepper flakes
- 14 ounces canned diced tomatoes
- 1 cup vegetable or chicken broth
- 15 ounces canned chickpeas, drained and rinsed
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Season the cod fillets with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Set aside.
Heat 2 tablespoons of olive oil in a large skillet or sauté pan over medium heat.
Sear the cod fillets for about 2 minutes on each side, or until lightly golden. Remove the fillets from the pan and set aside on a plate. They don’t need to be fully cooked at this stage.
In the same pan, add the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for 3-4 minutes, or until softened.
Add the minced garlic, ground cumin, paprika, and red pepper flakes. Stir constantly for 1 minute to release the aromas of the spices.
Pour in the canned diced tomatoes and vegetable or chicken broth. Stir to combine and bring the mixture to a simmer.
Add the chickpeas to the pan, stirring them into the tomato mixture. Season with the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Place the cod fillets back into the pan, nestling them into the chickpea and tomato mixture. Spoon some of the sauce over the fish to coat.
Lower the heat and cover the pan. Simmer for 10-15 minutes, or until the cod is cooked through and flakes easily with a fork.
Turn off the heat and stir in the lemon juice and chopped parsley.
Serve the braised cod with chickpeas warm, accompanied by crusty bread or over a bed of rice for a complete meal.
Nutrition Facts
Calories |
343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 1089 mg | 47% | |
| Total Carbohydrate | 24.6 g | 9% | |
| Dietary Fiber | 6.9 g | 24% | |
| Total Sugars | 6.0 g | ||
| Protein | 25.8 g | 52% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 98 mg | 8% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 840 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
