Fish with herbed chickpea puree

Discover a mouthwatering Fish with Herbed Chickpea Puree recipe that blends tender white fish, aromatic cumin, and zesty lemon juice with a creamy, protein-packed chickpea puree, garnished with fresh parsley, vibrant spinach, and juicy tomatoes. Perfect for a healthy dinner full of flavor and nutrients!

01 Jun 2024
Cook time 25 min
Prep time 20 min
4 Servings
11 Ingredients

Fish with herbed chickpea puree is a delightful and healthy dish that combines the rich flavors of succulent white fish with a creamy, herby chickpea puree. This recipe is perfect for a nutritious weeknight dinner, offering a balanced mix of protein and vegetables, all seasoned to perfection.

Ingredients:

1 tbsp olive oil

14g

1 onion

160g

2 garlic cloves

1 tsp ground cumin

1 cup chicken gravy

200g

1/3 can canned chickpeas

130g

1 tbsp lemon juice

1/2 cup fresh parsley

30g

1.50 lb white fish

680g

2 cups spinach

60g

2 tomatoes

260g

Instructions:

1. Prepare the Ingredients:
- Chop the onion and fresh parsley.
- Mince the garlic.
- Drain and rinse the canned chickpeas.
- Chop the tomatoes.
- Measure out the olive oil, ground cumin, chicken broth, and lemon juice.
- Rinse the spinach if needed and set aside.

2. Make the Herbed Chickpea Puree:
- Heat 1/2 tablespoon of olive oil in a medium saucepan over medium heat.
- Add the chopped onion and cook until it becomes soft and translucent, about 5-7 minutes.
- Add the minced garlic and ground cumin, and cook for another 1-2 minutes until fragrant.
- Pour in the chicken broth and bring to a simmer.
- Add the chickpeas and cook for another 5 minutes until the chickpeas are heated through.
- Transfer the mixture to a blender or food processor.
- Add the lemon juice and fresh parsley.
- Blend until smooth. If the puree is too thick, add a little more chicken broth until desired consistency is reached.
- Season with salt and pepper to taste. Set aside and keep warm.

3. Cook the Fish:
- Pat the fish fillets dry with paper towels and season both sides with salt and pepper.
- In a large skillet, heat the remaining 1/2 tablespoon of olive oil over medium-high heat.
- Cook the fish fillets for about 3-5 minutes on each side, or until they are opaque and flake easily with a fork. Cooking time may vary depending on the thickness of the fish.

4. Prepare the Spinach and Tomatoes:
- In the same skillet, after removing the fish, add the fresh spinach and chopped tomatoes.
- Sauté briefly until the spinach is wilted and the tomatoes are slightly softened, about 2-3 minutes. Season with salt and pepper to taste.

5. Assemble the Dish:
- Spoon a generous amount of the herbed chickpea puree onto each plate.
- Place a fish fillet on top of the puree.
- Top with the wilted spinach and sautéed tomatoes.

6. Serve:
- Garnish with additional fresh parsley, lemon wedges, or a drizzle of olive oil if desired.
- Serve immediately while hot.

Tips:

- Make sure to pat the fish dry with paper towels before cooking to ensure a nice, golden crust.

- When pureeing the chickpeas, add the liquid gradually to achieve your desired consistency.

- Sauté the spinach briefly in olive oil before serving to enhance its flavor and retain nutrients.

- Dice the tomatoes finely and use them fresh to add a burst of freshness and color to the dish.

- For an extra layer of flavor, marinate the fish in lemon juice and a bit of parsley for 15-20 minutes before cooking.

With its harmonious blend of flavors and textures, Fish with herbed chickpea puree is sure to become a favorite in your household. Not only is it delicious, but it also packs a punch of nutrition, making it a wholesome choice for any meal. Enjoy the satisfaction of creating a restaurant-worthy dish in the comfort of your own home.

Nutrition Facts
Serving Size	390 grams
Energy
Calories 340kcal	14%
Protein
Protein 36g	25%
Carbohydrates
Carbohydrates 20g	6%
Fiber 4.71g	12%
Sugar 6g	6%
Fat
Fat 16g	19%
Saturated 2.49g	8%
Cholesterol 100mg	-
Vitamins
Vitamin A 170ug	19%
Choline 140mg	25%
Vitamin B1 0.36mg	30%
Vitamin B2 0.31mg	24%
Vitamin B3 6mg	38%
Vitamin B6 0.73mg	43%
Vitamin B9 130ug	32%
Vitamin B12 1.70ug	71%
Vitamin C 27mg	31%
Vitamin E 1.25mg	8%
Vitamin K 200ug	169%
Minerals
Calcium, Ca 110mg	8%
Copper, Cu 0.33mg	0%
Iron, Fe 3.06mg	28%
Magnesium, Mg 110mg	25%
Phosphorus, P 570mg	46%
Potassium, K 1010mg	30%
Selenium, Se 24ug	42%
Sodium, Na 310mg	21%
Zinc, Zn 2.61mg	24%
Water
Water 310g	-
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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