Cod with Harissa Chickpeas
Minutes Prep Time: 25
Minutes Total Time: 30
Servings: 6
Difficulty: Intermediate
Minutes Prep Time: 25
Minutes Total Time: 30
Servings: 6
Difficulty: Intermediate
2 tablespoons canola oil
6 cod fillets, thawed if frozen, patted dry (6 fillets = 1-1/2 pounds)
1/2 teaspoon salt
1/2 cup chopped yellow onion
1/2 cup chopped yellow bell pepper
1 can (14.5 oz each) Hunt's® Diced Tomatoes, undrained
1 can (15 oz each) garbanzo beans (chickpeas), drained, rinsed
1/4 cup spicy harissa sauce
2 tablespoons drained capers, rinsed
Lemon wedges, optional
Nutrition information
Nutrient | Amount | % Daily Value |
---|---|---|
Calcium | 56 mg | 6% |
Carbohydrate | 13 g | 4% |
Cholesterol | 50 mg | 17% |
Total Fat | 7 g | 10% |
Iron | 1 mg | 6% |
Calories | 211 kcal | 11% |
Sodium | 638 mg | 27% |
Protein | 24 g | 48% |
Saturated Fat | 1 g | 3% |
Sugars | 2 g | 0 |
Vitamin C | 40 mg | 67% |
Heat oil in large nonstick skillet over medium-high heat. Sprinkle fish with salt; add to skillet and cook 2 to 3 minutes on each side or until lightly browned. Remove from skillet; keep warm.
Add onion and bell pepper to skillet; cook and stir 3 minutes or until tender. Add undrained tomatoes, chickpeas, harissa sauce and capers; stir to combine. Bring to a boil; reduce heat to medium-low.
Return fish to skillet; cover and cook 5 to 7 minutes or until fish flakes easily with fork (145°F). Serve fish with chickpea mixture and lemon wedges, if desired.
Harissa is a North African red chile paste made with garlic, spices, chiles and olive oil. It comes in jars or tubes, can vary in spiciness and is available in Middle Eastern grocery stores and some supermarkets near the hot sauce. It can be added to rice, couscous, soups and stews. If harissa is unavailable, use 2 to 3 tablespoons Sriracha sauce or Asian chili-garlic sauce instead.
For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.
Cod with Harissa Chickpeas