Spicy Tomato Baked Cod, Ginger & Chickpeas
Hello my gorgeous foodies!
Looking for something low carb, balanced, and absolutely delicious to eat for dinner?
Youâ€™ve come to the right place!
This spicy tomato baked cod with ginger and chickpeas totally hits the spot. Itâ€™s grainless, gluten free, dairy free, delicious, full of fibre and protein, and super filling.
It was actually inspired from a dish my Dad and I cooked together years and years ago, around the time we first started venturing into more adventurous meal making. We discovered the BBC Good Food website when I was about 13 and went on to make tons of different recipes from their huge repertoire, including one similar to this baked cod recipe. When I think about it, it was probably around this time that I first started to take a real interest in cooking. Only, with more of a focus on: ‘yes, that looks delicious and I shall eat itâ€™ than: ‘yes, that looks delicious- but is it going to do me any good?â€™. The nutritional awareness came much later. A FOUR CHEESE penne pasta bake topped with breadcrumbs from those early days springs to mind. It was absolutely fabulous. It wouldnâ€™t be winning any prizes for nutrition, but thatâ€™s life, eh? Moderation. A little bit of what you fancy now and again can only do you good. Thereâ€™s no joy in deprivation.
You might be interested in: Mollyâ€™s Musings- Episode 1: Thoughts On Cheat Meals, Negative Mindsets, Nutrition + IIFYM
This spicy baked cod number doesnâ€™t take much time to make at all so it makes for a ideal weeknight dinner. Try to source the best quality flaky white fish you can get your hands on- fresh from the fish counter, ideally. It really makes a difference. White fish like haddock and cod are not particularly pricey so this is also a great budget friendly option. Another reason I love this recipe is because it uses a lot of staple store cupboard ingredients like tinned chickpeas, chopped tomatoes and vegetable stock cubes- so you wonâ€™t need to go to the supermarket with a shopping list as long as your arm should you want to find the ingredients to make this.
The combination of ginger, soy sauce, chilli and rosemary make for an absolute explosion of flavours. Serve with some lightly steamed broccoli for an extra nutrient boost. Trust me, youâ€™re going to love it.
Tomorrow, Andrew and I are heading for a few relaxed days away in Ibiza. I AM SO EXCITED AND READY FOR THE SUN. And the food- obviously. Weâ€™ve created a mini bucket list of places to eat whilst weâ€™re there so Iâ€™ll be sure to try and sneak in a couple of restaurant reviews to write up once Iâ€™m back!
What are your plans for the weekend? Let me know in the comments! đź™‚
- 125g fresh cod or haddock fillet
- 150g chopped tomatoes
- 1 garlic clove, crushed
- 100g courgette, diced
- 75g red onion, sliced
- 120g chickpeas (half a 400g can)
- 1/2 thumbsize piece of ginger, crushed (I use a garlic crush)
- 10ml soy sauce
- 250ml vegetable stock (I use half a vegetable stock cube)
- 1tsp rosemary
- 1/2tsp dried chilli flakes
- 1tsp coconut oil
- To serve: 100g broccoli
- Heat the coconut oil in a frying pan over a medium heat until melted. Distribute around the pan then add in the courgette and red onion. Fry until starting to soften and brown, about 3-4 minutes.
- Next, add in the garlic and fresh ginger. Fry for a further minute, then pour over the chopped tomatoes, chickpeas, rosemary, chilli flakes, soy sauce and vegetable stock. Mix until well combined, then leave to reduce for about 3-5 minutes.
- Create a little pool in the mixture and carefully slip the cod in. Spoon some of the sauce over the cod and then, leaving the hob on a medium heat, put a lid on the frying pan for 8-10 minutes so that the cod can cook.
- Meanwhile, boil some water and steam your broccoli for about 5minutes.
- Once the cod is cooked, plate it up alongside the sauce and the broccoli. Voila!
- Protein: 36g
- Carbohydrate: 36.5g
- Fat: 5g
- DISCLAIMER: All macronutrient totals are accurately calculated based on the specific products I used. These totals may vary slightly depending on what brand supplier you use in the case of packaged goods. Therefore, all macronutrients given here are provided as a guideline only.