White Fish with Chickpea Ragu
Delight your taste buds with the comforting flavors of **White Fish with Chickpea Ragu**, a hearty yet elegant dish perfect for any weeknight dinner or special occasion. This recipe pairs tender, flaky white fish fillets—like cod, haddock, or halibut—with a robust and smoky chickpea ragu infused with garlic, rosemary, smoked paprika, and a splash of lemon for brightness. The ragu, made with protein-packed chickpeas, diced tomatoes, and nutrient-rich baby spinach, is simmered to perfection for a rich, savory base that's both healthy and satisfying. Quick to prepare with just 15 minutes of prep time, this Mediterranean-inspired dish is ready in under 45 minutes and ideal for feeding a family of four. Serve it with a sprinkle of fresh parsley for a touch of color and flavor, and watch it become your go-to recipe for simple sophistication.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod, haddock, or halibut)
- 2 cups chickpeas (cooked or canned, drained and rinsed)
- 3 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 14-ounce can diced tomatoes (canned)
- 1 cup vegetable or chicken stock
- 1 tablespoon tomato paste
- 1 teaspoon fresh rosemary, chopped
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Pat the white fish fillets dry with paper towels and season both sides with a pinch of salt and pepper. Set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion and cook for 3-4 minutes until softened.
Stir in the garlic, rosemary, and smoked paprika. Cook for 1 minute until fragrant.
Add the chickpeas, diced tomatoes, vegetable stock, and tomato paste. Stir to combine and bring to a gentle simmer. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Simmer uncovered for 15 minutes, stirring occasionally, until the sauce thickens slightly.
While the ragu is simmering, heat the remaining tablespoon of olive oil in a separate nonstick skillet over medium-high heat.
Place the fish fillets in the skillet and cook for 3-4 minutes per side, depending on thickness, until the fish is opaque and flakes easily with a fork. Remove from heat and set aside.
Once the ragu has thickened, stir in the spinach and cook for 2-3 minutes until wilted. Finish with 1 tablespoon of lemon juice and adjust seasoning as needed.
To serve, spoon the chickpea ragu onto plates and top each portion with a white fish fillet. Garnish with fresh parsley.
Serve immediately and enjoy!
Nutrition Facts
Calories |
451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.5 g | 19% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 926 mg | 40% | |
| Total Carbohydrate | 40.1 g | 15% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 10.6 g | ||
| Protein | 42.1 g | 84% | |
| Vitamin D | 7.5 mcg | 38% | |
| Calcium | 137 mg | 11% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1110 mg | 24% | |
*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.
