Monday High Protein Dinner: Cod and Chickpea One-Pot Stew Recipe
Cod and chickpeas simmered together in one pot. This Mediterranean Monday dinner gives you protein from two sources and only one dish to clean.
Ingredients
Main ingredients
- Cod fillet 1 lb
- Canned chickpeas 2 cups
- Yellow onion 1 pieces
- Red bell pepper 1 pieces
- Diced tomatoes 1 cup
- Spinach 2 cups
Seasonings/Sauce
- Extra virgin olive oil 2 tbsp
- Garlic 3 cloves
- Smoked paprika 1 tsp
- Ground cumin 1 tsp
- Black pepper 1 tsp
- Sea salt 1 tsp
Nutrition summary
Carbohydrates
32 g
38%
Protein
27 g
32%
Fat
9 g
24%
Cooking steps
-
1
Heat a large pot over medium heat and add olive oil. When shimmering, sauté chopped onion for 3 minutes until translucent.
-
2
Stir in minced garlic, red bell pepper, and smoked paprika. Continue cooking over medium-low heat for 3 more minutes, stirring occasionally.
-
3
Add diced tomatoes, chickpeas (drained), cumin, sea salt, and black pepper. Raise heat to medium-high, bring to a gentle simmer, then reduce to low and cook for 10 minutes to meld flavors.
-
4
Place cod fillet pieces on top of the simmering mixture, cover, and gently simmer on low for 7–9 minutes, until cod is opaque and flakes easily with a fork.
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5
Add spinach, lightly stir to wilt, then taste and adjust seasoning. Serve hot, straight from the pot.
Personalized Q&A
Q. What's the key ingredient in this recipe?
Cod fillet and canned chickpeas are the core ingredients. Cod provides lean, flaky texture and substantial protein, while chickpeas contribute nutty flavor and additional plant protein, making this stew hearty and distinctive.
Q. What cooking technique prevents the cod from overcooking?
Adding cod fillet pieces on top of the simmering mixture and gently simmering with the lid on for 7–9 minutes over low heat helps prevent overcooking. The cod steams in gentle heat, ensuring it becomes tender and flakes easily without drying out.
Q. How can you avoid mushy chickpeas in the stew?
Use canned chickpeas drained well, and simmer them with tomatoes and vegetables for no more than 10 minutes before adding the cod. This brief simmer melds flavors while maintaining chickpea texture, preventing them from becoming mushy.
Q. What are the nutrition highlights for a single serving?
Each serving provides approximately 335 kcal, 27 grams of protein (32% of calories), 32 grams of carbohydrates (38%), and 9 grams of fat (24%). The protein-to-carb ratio suits a high-protein dinner, and the calories align with balanced Mediterranean meals.
Q. Which tags does this recipe qualify for?
This recipe meets criteria for Mediterranean, High Protein, Diabetic Friendly, and DASH based on its nutrition profile and core ingredients. It features lean fish, legumes, vegetables, and healthy olive oil, with balanced carbs and protein.
