The following recipe has become a midweek staple meal here at Casa B. If you are not a fan of fish this recipe also works very well with chicken but would require more cooking with the chicken pieces being added to the pan at the very start.
Clean and Lean: Spicy Cod Stew
2015-08-06 08:13:17
Serves 4
A low fat, high protein meal perfect for those trying to stay fit and eat well.
Prep Time
5 min
Cook Time
25 min
Nutrition Facts
Serving Size
431g
Servings
4
Amount Per Serving
Calories 506
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 51mg
17%
Sodium 559mg
23%
Total Carbohydrates 75g
25%
Dietary Fiber 20g
80%
Sugars 21g
Protein 39g
Vitamin A
22%
Vitamin C
71%
Calcium
15%
Iron
40%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 4 skinless cod fillets
- 2 tsp cumin
- 5 sprays Fry Light oil spray
- 1 onion, finely sliced
- 400g chopped tomatoes
- 2 tbsp harissa paste
- 1 tbsp honey
- 2 courgettes, thickly sliced
- 400g chickpeas, drained and rinsed
Instructions
- Heat the oil in a large pan.
- Gently fry the onion along with 1 tsp of ground cumin for 4-5 minutes until soft.
- Tip in the tomatoes, harissa paste, courgettes, chickpeas and 250ml cold water and mix well.
- Leave to simmer for 15-20 minutes until sauce has thickened.
- While simmering coat the cod fillets in the remaining cumin and a good dose of ground black pepper.
- In a small pan gently fry each side in Fry Light oil spray for 2 minutes. For the remaining 5 minutes of cooking place the cod fillets gently on the top of the chickpea stew to poach, trying not to break up the fish.
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Not a fish fan here, but the chickpea stew looks lovely x
A little spicy for me but I love the idea of serving with a chickpea stew
Ooo perfect- I love a good bit of spice *fnarrr* and since I’#ve started going to the gym I’m keeping an eye on what I eat more 🙂