Cod Chickpea Olive Stew
Warm your soul with this hearty Cod Chickpea Olive Stew, a Mediterranean-inspired dish that combines tender chunks of cod with a rich, flavorful base of crushed tomatoes, chickpeas, and briny green olives. Infused with aromatic garlic, thyme, and a hint of citrus from optional lemon wedges, this one-pot wonder is as comforting as it is nutritious. The sautéed medley of onion, carrot, and celery creates the perfect foundation for the vibrant broth, while the cod gently poaches to flaky perfection. Ready in just 45 minutes, this gluten-free stew is ideal for a wholesome weeknight meal or a cozy dinner with friends. Garnished with fresh parsley for a pop of color, it pairs beautifully with crusty bread or a simple green salad. Try this protein-packed stew for a delicious and easy way to bring Mediterranean flavors into your kitchen!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 stalk celery stalk, diced
- 14 ounces crushed tomatoes
- 2 cups chicken or vegetable broth
- 15 ounces canned chickpeas, drained and rinsed
- 1 cup green olives, pitted and sliced
- 1 leaf bay leaf
- 3 sprigs fresh thyme sprigs
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 pound skinless cod fillets
- 2 tablespoons fresh parsley, chopped (for garnish)
- 1 lemon lemon wedges (optional)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, minced garlic, carrot, and celery to the pot. Sauté for 5 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the crushed tomatoes, chicken or vegetable broth, canned chickpeas, green olives, bay leaf, fresh thyme sprigs, salt, and black pepper. Bring the mixture to a simmer.
Reduce the heat to low and let the stew simmer uncovered for 15 minutes, allowing the flavors to meld together.
Gently pat the cod fillets dry with a paper towel and cut them into large chunks.
Nestle the cod pieces into the simmering stew. Cover the pot and cook for an additional 7-10 minutes, or until the cod is cooked through and easily flakes with a fork.
Remove the bay leaf and thyme sprigs from the stew. Taste and adjust seasoning with additional salt and pepper if needed.
Ladle the stew into bowls and garnish with fresh parsley. Serve with lemon wedges on the side for a burst of brightness, if desired.
Nutrition Facts
Calories |
363 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 51 mg | 17% | |
| Sodium | 1565 mg | 68% | |
| Total Carbohydrate | 33.1 g | 12% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 9.7 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 121 mg | 9% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1212 mg | 26% | |
*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.
