TRAINAI RECIPE · LUNCH
Cod and Chickpea Tomato Stew
Nestle the cod into the simmering sauce and avoid stirring once the fish begins to flake.
- Prep
- 12 min
- Cook
- 20 min
- Recipe yield
- 1 serving
Estimated nutrition per serving
Nutrition is an estimate per serving, calculated from the listed ingredient weights. Brands and cooking yield vary. Check product labels for allergens and cross-contact.
Ingredients
For the full recipe: 1 serving. Weigh grains and proteins in the raw or cooked state listed.
- 160 g cod fillet, raw
- 100 g chickpeas, cooked, drained and rinsed
- 200 g no-salt-added canned chopped tomatoes
- 100 g bell pepper
- 50 g onion
- 5 g garlic
- 150 g low-sodium vegetable broth (check allergens)
- 6 g olive oil
- 3 g ground cumin and paprika, equal parts
Ingredient notes
Includes animal protein.
Contains: celery, fish. Check labels and preparation surfaces; this is not a cross-contact guarantee.
How to make it
- Chop pepper and onion and mince garlic. Cut cod into large pieces.
- Heat oil in a pot. Cook onion and pepper for 5 minutes; add garlic and spices for 30 seconds.
- Add tomatoes, broth and cooked chickpeas. Simmer for 10 minutes.
- Lay the cod in the sauce, cover and simmer gently for 6–10 minutes until it reaches 63°C / 145°F and flakes.
- Divide the finished recipe into the stated number of equal servings. All listed ingredients are included in the nutrition estimate.
Storage and leftovers
Refrigerate promptly in a covered shallow container within 2 hours (1 hour above 32°C / 90°F). Keep at 4°C / 40°F or colder and use within 3 days. Reheat cooked leftovers to 74°C / 165°F. Keep fresh salad toppings separate.
Temperature guidance: FoodSafety.gov.
