Seafood · ALWAYS FREE
Cod, chickpea & spinach skillet
Thick cod portions gently steam over chickpeas and spinach in a light paprika-lemon broth.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Warm oil in a wide lidded skillet over medium-low heat. Cook onion 7-9 minutes until soft. Stir in garlic and paprika for 30 seconds.
- Add chickpeas, water, salt and pepper. Bring to a gentle simmer and cook 5 minutes. Fold in spinach in batches until wilted.
- Pat cod dry and place portions on top without overlapping. Cover and simmer gently 8-12 minutes, checking the thickest part of each portion reaches 145°F (63°C). Thicker pieces can take longer. Avoid vigorous boiling or stirring the fish.
- Remove from heat, add lemon juice around the fish and gently shake the pan to distribute. Divide fish, chickpeas, spinach and all broth equally among four bowls. Refrigerate leftovers in shallow containers within 2 hours, use within 3-4 days and reheat to 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 384 kcal
- Protein
- 39 g
- Total carbohydrate
- 34.1 g
- Total fat
- 10.6 g
- Total sugars
- 6.8 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
ESTIMATED per serving. Brand, crop, preparation, draining, pan residue and substitutions change actual nutrition. Not laboratory analysis. Profiles match raw edible produce and proteins, dry grains and flour, drained canned beans, tomatoes with juice, plain whole-milk yogurts and specified cheese. All listed oil and retained cooking liquid are counted. Cooking moisture changes do not change the stated portion count. No generic nutrient-retention factor is invented. Calories are kcal; protein, total carbohydrate, fat and total sugar are grams. Total carbohydrate includes fiber and is not net carbohydrate. Fiber and sodium are not displayed. Equal portions or explicitly counted items define the stated recipe yield. US/Metric display changes do not change these canonical inputs. Primary-source supplements are retained per ingredient where USDA lacks a field; missing values are never silently changed to zero.
View the ingredient calculations · Source 1Why it’s in this collection
- Gluten-Free: Complete ingredient review of Cod, chickpea & spinach skillet: raw skinless boneless Atlantic cod; canned chickpeas; raw spinach; onion; olive oil; peeled garlic; sweet paprika; water; lemon juice; fine salt; ground black pepper. No wheat, barley or rye ingredient is listed. Oats, when present, must be labeled gluten-free; all packaged ingredients require label checks.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Use gluten-free-labeled oats, baking powder, spices and other packaged ingredients as applicable; avoid gluten cross-contact. This is not a celiac or allergy safety guarantee.
Supporting reference - Dairy-Free: Complete ingredient review of Cod, chickpea & spinach skillet: raw skinless boneless Atlantic cod; canned chickpeas; raw spinach; onion; olive oil; peeled garlic; sweet paprika; water; lemon juice; fine salt; ground black pepper. No milk, butter, cream, cheese, yogurt, whey or casein is listed. Breadcrumbs, where used, must meet the explicit milk-free label condition.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check packaged products, especially breadcrumbs, for milk-derived additions and cross-contact.
Supporting reference - Mediterranean: Complete ingredient review of Cod, chickpea & spinach skillet: raw skinless boneless Atlantic cod; canned chickpeas; raw spinach; onion; olive oil; peeled garlic; sweet paprika; water; lemon juice; fine salt; ground black pepper. Vegetables or legumes provide the principal bulk and olive oil is the added fat. This is an ingredient-pattern screen, not a clinical score or health-outcome promise.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference - High Protein: 640 g of the weighed raw edible protein ingredient supplies 28.50 g estimated protein per equal portion using the retained USDA profile; other ingredients are excluded from this conservative anchor. Brand and cooking losses vary. Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
