Spicy cod with chickpeas and spinach
Succulent chunks of creamy cod, gently cooked in an aromatic, slightly spicy sauce with a colourful mix of vegetables and chickpeas, makes a satisfying, nutrient-rich meal. If you like, serve with French bread.
| Servings | Prep Time | Cook Time |
| 4servings | 20minutes | 20minutes |
| Servings | Prep Time |
| 4servings | 20minutes |
| Cook Time |
| 20minutes |
Ingredients
- 2 tbsp olive oil
- 1 onion finely chopped
- 1 green chili pepper deseeded and finely chopped
- 2 carrots peeled and diced
- 2 stalks celery diced
- 1 1/2 oz fresh ginger peeled and finely chopped
- 2 garlic cloves crushed
- 6 green cardamom pods crushed and pods discarded
- 1 tsp ground turmeric
- 2 cups diluted salt-reduced or homemade fish or vegetable stock hot
- 1 398ml can chickpeas drained and rinsed
- 1 lb tomatoes peeled and quartered
- 1 cup frozen peas
- 21 oz skinless thick cod steak cut into chunks
- 1/2 lb baby spinach leaves
Servings: servings
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Ingredients
Servings: servings
Units:
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Instructions
- Heat the oil in a large, deep frying pan. Add the onion, chili pepper, carrots, celery, ginger, garlic and cardamom seeds. Stir well, then cover the pan and cook over a medium heat for 5 minutes or until the onions are slightly softened.
- Stir in the turmeric, then pour in the stock and bring to a boil. Reduce the heat, cover and simmer for 10 minutes or until the vegetables are tender.
- Add the chickpeas, followed by the tomatoes, peas and fish. Mix in gently, taking care not to break up the fish. Bring back to a simmer. When the stock is bubbling gently, pile the spinach on top, there's no need to stir it in and cover the pan. Cook for 5 minutes or until the chunks of fish are white and firm, and the spinach has just wilted.
- Use a fork to combine the spinach gently with the fish and vegetables. Ladle the mixture into shallow bowls and serve at once.
Recipe Notes
Variations: Other white fish or salmon steak can be used instead of the cod. With salmon, try using white kidney beans in place of the chickpeas. For a vegetarian meal, replace the fish with either 8 halved, hard-boiled eggs (add at the end of cooking and heat through gently), or a 398 ml can each of red kidney and pinto beans, drained and rinsed (add with the chickpeas). Use vegetable stock for either option.
Each serving: 38.5 g protein, 12 g fat of which 1.5 g saturates, 23.5 g carbohydrate, 12.5 g fibre, 380 Calories
