Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Cod with Chickpeas, Leeks, Baby Kale and Seared Cherry Tomatoes

 
One serving costs about $4.49 One serving costs about $4.49

$4.49 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 healthy lunch,main course,main dish,dinner
spoonacular Score:88%

Spoonacular Score: 88%

 

Cod with Chickpeas, Leeks, Baby Kale and Seared Cherry Tomatoes might be just the main course you are searching for. This recipe serves 4 and costs $4.52 per serving. One serving contains 457 calories, 41g of protein, and 14g of fat. 1 person has made this recipe and would make it again. Head to the store and pick up garlic, canolan oil, baby kale, and a few other things to make it today. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing {A Tribute to Aunt Roxanne} as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is super. Try Pan-Seared Scallops with Asparagus and Baby Leeks Recipe, Kale Sausage Soup with Tomatoes and Chickpeas, and Tuna, Cherry Tomatoes and Chickpeas for similar recipes.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Cod. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Miranda Lambert Kerosene Pinot Grigio Wine with a 5 out of 5 star rating seems like a good match. It costs about 26 dollars per bottle.

Miranda Lambert Kerosene Pinot Grigio Wine

Light yet pleasingly soft with hints of pear and ripe apple. This fruit forward wine comes across as slightly sweet with a finish that is crisp and clean. This versatile white can pair with most any dish or be enjoyed by itself in the shade of your favorite tree.

» Get this wine on Amazon.com

Ingredients

Servings:
15 oz
15 oz canned chickpeas
canned chickpeas
1 Tbsp
1 Tbsp canola oil
canola oil
1.05 pts
1.05 pts cherry tomatoes
cherry tomatoes
0.33 cups
0.33 cups canned chicken broth
canned chicken broth
1.5 lb
1.5 lb cod fillet
cod fillet
0.5 cups
0.5 cups flour
flour
1 clove
1 clove garlic
garlic
5 oz
5 oz kale
kale
2.5 cups
2.5 cups green white light leeks
green white light leeks
1 Tbs
1 Tbs lemon juice
lemon juice
some
some lemon wedges
lemon wedges
1 Tbs
1 Tbs olive oil
olive oil
some
some Salt & Pepper
Salt & Pepper
2.1 tsps
2.1 tsps sugar
sugar
1 Tbsp
1 Tbsp unsalted butter
unsalted butter
15 oz canned chickpeas
15 oz
canned chickpeas
1 Tbsp canola oil
1 Tbsp
canola oil
1.05 pts cherry tomatoes
1.05 pts
cherry tomatoes
0.33 cups canned chicken broth
0.33 cups
canned chicken broth
1.5 lb cod fillet
1.5 lb
cod fillet
0.5 cups flour
0.5 cups
flour
1 clove garlic
1 clove
garlic
5 oz kale
5 oz
kale
2.5 cups green white light leeks
2.5 cups
green white light leeks
1 Tbs lemon juice
1 Tbs
lemon juice
some lemon wedges
some
lemon wedges
1 Tbs olive oil
1 Tbs
olive oil
some Salt & Pepper
some
Salt & Pepper
2.1 tsps sugar
2.1 tsps
sugar
1 Tbsp unsalted butter
1 Tbsp
unsalted butter

Equipment

paper towels
paper towels
frying pan
frying pan
paper towels
paper towels
frying pan
frying pan


Instructions

  1. Prepare the chickpea saute: Heat 2 t. olive oil in a large nonstick skillet over med-high heat until very hot and the oil is just nearing the smoking point. Toss the tomatoes with 1/2 t. sugar and a sprinkle of salt & pepper. Add to the pan and saute until the tomatoes just begin to burst and become lightly blistered. 1-2 minutes. Transfer to a plate, set aside.
  2. Reduce heat to medium, add remaining 2 t. olive oil and 1/2 T. butter and the leeks. Saute the leeks until very soft, about 10 minutes, add garlic, saute about 1 minute. Add the chickpeas and chicken broth, reduce the heat to med-low, cover the pan and let the chickpeas warm through for a bout 5 minutes. Uncover, add the baby kale, cook and stir until just wilted, this takes only a couple minutes. Stir in remaining 1/2 T. butter and 2 t. lemon juice, adjust the seasoning. Gently fold in the cherry tomatoes. Cover pan and keep warm until serving time.
  3. Cook the fish: Meanwhile, pat the fish dry and season with salt & pepper. Dredge the fish in the flour and pat off the excess. Heat another pan over med-high heat. Add 1 1/2 t. canola oil and 1 1/2 t. butter. (Butter should foam up and start to brown and smell nutty.) Add half the fish and cook until browned and cooked through, 2-3 minutes per side. Remove first batch of fish to a clean plate, wipe out the skillet with paper towel. Return pan to the heat and repeat this step with the remaining butter, canola oil and fish. Serve with the chickpea saute and lemon wedges.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.49
Ingredient
15 ounces canned chickpeas
1 tablespoon canola oil
1 pint cherry tomatoes
⅓ cups canned chicken broth
1.5 pounds cod fillet
½ cups flour
1 clove garlic
5 ounces kale
2.5 cups green white light leeks
1 Tb lemon juice
some lemon wedges
1 Tb olive oil
1 tablespoon unsalted butter
Price
$0.87
$0.04
$4.22
$0.25
$10.57
$0.08
$0.07
$0.63
$0.84
$0.10
$0.02
$0.17
$0.12
$17.97

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
455 Calories
40g Protein
13g Total Fat
43g Carbs
72% Health Score
Limit These
Calories
455
23%

Fat
13g
21%

  Saturated Fat
3g
19%

Carbohydrates
43g
14%

  Sugar
5g
6%

Cholesterol
80mg
27%

Sodium
691mg
30%

Get Enough Of These
Protein
40g
82%

Vitamin K
284µg
271%

Vitamin A
5219IU
104%

Vitamin C
81mg
99%

Selenium
65µg
93%

Manganese
1mg
83%

Vitamin B6
1mg
63%

Phosphorus
537mg
54%

Copper
0.93mg
46%

Potassium
1429mg
41%

Magnesium
130mg
33%

Folate
130µg
33%

Vitamin B3
5mg
29%

Iron
5mg
29%

Fiber
6g
28%

Vitamin B1
0.4mg
27%

Vitamin B12
1µg
26%

Vitamin E
3mg
23%

Vitamin B2
0.3mg
17%

Calcium
169mg
17%

Zinc
2mg
14%

Vitamin D
1µg
11%

Vitamin B5
0.93mg
9%

covered percent of daily need

Related Recipes