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!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Season the cod fillets with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet or sauté pan over medium heat.

Step 3

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.

Step 4

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.

Step 5

Add the minced garlic, ground cumin, paprika, and red pepper flakes. Stir constantly for 1 minute to release the aromas of the spices.

Step 6

Pour in the canned diced tomatoes and vegetable or chicken broth. Stir to combine and bring the mixture to a simmer.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

Turn off the heat and stir in the lemon juice and chopped parsley.

Step 11

Serve the braised cod with chickpeas warm, accompanied by crusty bread or over a bed of rice for a complete meal.

Nutrition Facts

Serving size	2064.9 grams (2064.9g)

Amount per serving	% Daily Value*
Calories	1809

Total Fat 69.70g	89%
Saturated Fat 11.20g	56%
Polyunsaturated Fat 7.40g
Cholesterol 352mg	117%
Sodium 5448mg	237%
Total Carbohydrate 117.30g	43%
Dietary Fiber 32.90g	118%
Total Sugars 31.90g
Protein 178.10g	356%

Vitamin D 320IU	1600%
Calcium 469mg	36%
Iron 17mg	93%
Potassium 5301mg	113%

*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.

Source of Calories

Fat: 34.7%

Protein: 39.4%

Carbs: 25.9%