Mediterranean Baked Cod with Chickpea Salad

Not only does our Mediterranean Baked Cod offers a generous 35 grams of protein, but we also serve it on a piece of sweet and colourful bell pepper.
Author:
Publish date:
Social count:
108
Mediterranean Baked Cod with Chickpea Salad image
  • Duration
  • Cook Time
  • 4Servings

Ingredients

  • 10 pitted Kalamata olives, minced
  • 2 cloves garlic, minced
  • 3/4 cup packed fresh flat-leaf parsley, minced
  • 1/2 tsp lemon zest
  • 2 tbsp fresh lemon juice
  • 1/4 tsp ground black pepper
  • 1/8 tsp coarse sea salt
  • 2 red bell peppers, trimmed, halved and seeded
  • 1 tsp olive oil, divided
  • 2 cups baby spinach
  • 4 5-oz boneless, skinless cod fillets
  • CHICKPEA SALAD
  • 2 tsp olive oil
  • 1/2 cup chopped red onion
  • 1 clove garlic, minced
  • 1 15-oz BPA-free can unsalted chickpeas (aka garbanzo beans), drained, rinsed and patted dry
  • 1/2 cup packed fresh flat-leaf parsley, minced, divided
  • 1 tbsp dried oregano
  • 1/4 cup fresh lemon juice
  • 10 pitted Kalamata olives, chopped
  • 1 1/2 cups grape tomatoes, chopped
  • 1/4 cup crumbled feta cheese
  • 1 1/2 tsp lemon zest
  • 1/4 tsp ground black pepper

Preparation

  1. Preheat oven 350˚F. Line a large baking sheet with foil.
  2. In a small bowl, combine 10 minced olives, 2 cloves garlic, 2 tbsp lemon juice, black pepper and salt. Set aside.
  3. On baking sheet, arrange bell peppers skin side down. Brush tops of peppers with 1/4 tsp oil, dividing evenly, then top each half with 1/2 cup spinach and 1 cod fillet. To olive mixture, add remaining 3/4 tsp oil and stir to combine; spread over cod, dividing evenly. Bake until cod flakes easily when tested with a fork, 20 to 25 minutes.
  4. Meanwhile, prepare Chickpea Salad: In a medium skillet, heat 2 tsp oil on medium-high. Add onion and 1 clove garlic and sauté for 1 minute. Add chickpeas, 1/4 cup parsley, oregano, 1/4 cup lemon juice and 1 tbsp water and cook, stirring often, for 5 minutes. Add 10 chopped olives and tomatoes and cook, stirring, until liquid evaporates, about 8 minutes. Stir in feta, remaining 1/4 cup parsley, 1 1/2 tsp lemon zest and black pepper; remove from heat.
  5. Carefully lift bell pepper halves and cod from baking sheet and divide among serving plates. Serve with Chickpea Salad.

Nutrition Information

  • Serving Size: 1 Mediterranean baked cod fillet, 1/2 cup spinach, 1/2 bell pepper, 1/2 cup salad
  • Calories: 363
  • Carbohydrate Content: 33 g
  • Cholesterol Content: 69 mg
  • Fat Content: 10 g
  • Fiber Content: 8 g
  • Protein Content: 35 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 455 mg
  • Sugar Content: 7 g