Mediterranean Ragout with Cod


Prep Time

20 minutes

Prep Notes

Cooking Time

20 minutes

Yields

4 servings

Ingredients

2 tbsps Extra Virgin Olive Oil (divided)


2 Leeks (cleaned, finely chopped)


3 Garlic (cloves, chopped)


1 Red Bell Pepper (1-inch dice)


1 Zucchini (diced)


1 tsp Dried Basil
1/2 tsp Oregano


1 tsp Paprika


1/2 tsp Sea Salt (or to taste)


1/4 tsp Black Pepper (or to taste)


1 3/4 cups Chickpeas (cooked, or one 15 oz. can, drained and rinsed)


1 3/4 cups Diced Tomatoes (fresh or one 15 oz. can)


1 pound Cod Fillet


1/4 cup Parsley (fresh chopped, or 4 tsp dried, divided)


2 stalks Green Onion (about 1/4 cup, divided, plus a bit more for garnish)


4 cups Cauliflower Rice (fresh or frozen)

Directions

  1. Heat the oil in a large skillet over medium heat. Add leeks and sauté for 5 minutes or until they begin to soften. (see note) 
  2. Stir in the garlic, red pepper, zucchini, basil, oregano, paprika, salt, and pepper. Cook for an additional, 4 minutes.
  3. Add the chickpeas, tomatoes, and water. Stir. Bring to a boil and reduce to a simmer. Simmer 5 minutes more, stirring occasionally. 
  4. Nestle the cod into the mixture. Add a bit more water if the mixture seems dry.
  5. Sprinkle 2 tbsp of the spring onions over the cod. Cover pan and simmer over low heat for about 10 minutes or until fish is opaque and cooked through. 
  6. While the fish mixture simmers, add olive oil to a separate pan. When hot, add in 2 tbsp of green onions. Sauté 1 minute. Add cauliflower rice and saute until crisp-tender (about 5 minutes more). Add in additional parsley and stir to incorporate. Remove from heat.
  7. To serve: divide cauliflower rice onto plates. Top with cod and sauce. Garnish with remaining parsley and spring onions, if desired.

Notes

No cauliflower rice?   Cauliflower is a nice low-carb food. If you prefer, use quinoa or brown rice instead.

No leeks?  Use a large onion instead.

No cod?  You can also use haddock, halibut, or any firm white fish.

Credit

Evey Schweig Health Coach & Anti-inflammatory Specialist; recipe adapted from April J. Harris https://apriljharris.com/cod-with-chickpeas-mediterranean-vegetable-ragu/

https://eveyschweig.liveeditaurora.com/apps/recipe/details/id/Mediterranean-Rage-with-Cod

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