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Four cod fillets resting on orange-tinged chickpea stew in a skillet, with parsley and lemon on linen

Smoky Baked Cod with Chorizo and Chickpea Tomato Stew

A one-skillet dinner of baked cod over chorizo, chickpeas and tomatoes with about 46 g protein per serving.
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Prep Time 15 minutes
Cook Time 36 minutes
Total Time 51 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 520
Ingredients Method Notes

Ingredients
  

Cod
  • 4 cod fillets fillets (170 g / 6 oz each); about 2.5 cm / 1 inch thick, skinless
  • 1 tbsp olive oil for brushing the fish
  • 1/4 tsp kosher salt for the fish
  • 1/4 tsp black pepper for the fish
Chorizo chickpea stew
  • 1 tbsp olive oil
  • 100 g Spanish dry-cured chorizo / 3.5 oz; cut into 5 mm half-moons
  • 1 yellow onion medium (150 g); diced
  • 4 cloves garlic minced
  • 2 tsp smoked paprika
  • 1 can diced tomatoes (400 g / 14 oz); with juices
  • 2 cans chickpeas (425 g / 15 oz each); drained and rinsed
  • 120 ml low-sodium chicken broth or water / 1/2 cup
  • 1/4 tsp kosher salt add more only after tasting
  • 1/4 tsp black pepper
  • 100 g baby spinach / 3.5 oz
  • 1 lemon half juiced into the stew, half cut into wedges
  • 2 tbsp fresh parsley chopped

Method
 

  1. Heat the oven to 200 C / 400 F with a rack in the middle. Pat the cod fillets dry with paper towels and season both sides with 1/4 tsp salt and 1/4 tsp pepper. Set them aside while you make the stew.
  2. Heat 1 tbsp olive oil in a 30 cm / 12-inch oven-safe skillet over medium heat. Cook the chorizo for 3 to 4 minutes until the edges crisp and the oil turns orange. Add the onion and cook for 5 minutes until soft, then stir in the garlic and smoked paprika for 1 minute until fragrant.
  3. Add the tomatoes with their juices, chickpeas, broth, 1/4 tsp salt and 1/4 tsp pepper. Simmer for 8 to 10 minutes until a spoon drawn across the skillet leaves a clear trail. Stir in the spinach and the juice of half the lemon for 1 to 2 minutes until the spinach wilts.
  4. Turn off the heat. Nestle the cod fillets into the stew, pressing them down about halfway, and tuck any thin tail ends under. Brush the tops with the remaining 1 tbsp olive oil.
  5. Bake uncovered for 12 to 14 minutes, until the cod is opaque, flakes easily and reads 145 F / 63 C at the thickest part. Scatter the parsley on top and serve straight from the skillet with the lemon wedges.

Notes

  • Cod reaches 145 F / 63 C at the thickest part in 12 to 14 minutes.
  • Dry-cured chorizo is salty, so taste the stew before adding any extra salt.
  • Protein per serving, estimated: about 30 g cod, 9 g chickpeas, 6 g chorizo, 1 g other.
  • No protein powder is used, so there is nothing to subtract.