Turmeric cod with chickpea traybake
Add extra substance to your regular cod meal by adding hearty chickpeas with the delicious flavors of ginger, garlic and turmeric. This delicious combination not only contributes to a healthy dinner, but also provides a satisfying low-fat and low-calorie meal. With this turmeric, cod and chickpea sheet cake recipe, you can enjoy a delicious meal that is both nutritious and delicious.
Ingredients
- 400 g canned chickpeas, drained and rinsed
- 2 tsp sunflower oil
- 2 garlic cloves, crushed
- 2 shallots, finely chopped
- 15g ginger, peeled and grated
- 2 tbsp tomato paste
- 200 ml hot chicken stock, topped up with 1⁄2 bouillon cube
- 1 tsp ground turmeric
- 1⁄4 – 1⁄2 tsp chili flakes
- 2 x 125g cod
- 200g frozen spinach
- 10g coriander, roughly chopped, or a few whole leaves for serving
Preparation steps
- Preheat the oven to 200°C/180°C fan/gas 6.
- In a 20 x 30 cm roasting tin, combine the chickpeas, oil, garlic, shallots, ginger, tomato puree, stock and most of the turmeric and chilli flakes.
- Stir the mixture well and season with salt and pepper.
- Bake in the oven for 20-25 minutes until the mixture bubbles and the liquid has reduced.
- In the meantime, pat the cod fillets dry.
- On a flat plate, mix the remaining turmeric and chili flakes with a large pinch each of salt and freshly ground black pepper.
- Press the cod fillets into the spice mixture to coat.
- Remove the roasting pan from the oven and carefully place the breaded cod fillets and frozen spinach between the chickpeas.
- Cook for another 10 minutes.
- Gently stir the spinach into the chickpeas.
- Return the dish to the oven for another 5 minutes, until the cod is cooked through and opaque.
- Divide the mixture into serving bowls.
- Sprinkle fresh cilantro over each bowl.
Nutritional Information
Equipment and tools
To make this Turmeric Cod with Chickpea Casserole, you will need the following equipment and tools:
- sheet
- Small mixing bowl
- Fork for mashing chickpeas
- Knife for chopping garlic and shallots
- Peeler for grating ginger
- Pot for making chicken stock
- measuring spoon
- tablespoon
- Spatula or spoon for stirring
Allergen information
This Turmeric Cod with Chickpea Traybake recipe may contain allergens such as:
- Chicken broth (may contain gluten)
- Garlic
- Shallots
- Chickpeas
- cod
Please check the packaging of your ingredients to ensure they are suitable for your dietary needs.
Storage and leftovers
If you have any leftovers from this Turmeric Cod with Chickpea Casserole, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply place leftovers in a preheated 350°F (180°C) oven for about 10-15 minutes, or until heated through.
Alternatively, you can freeze leftovers for up to 3 months. Allow the dish to cool completely, then transfer it to a freezer-safe container or bag. When you’re ready to enjoy the leftovers, thaw them in the refrigerator overnight and reheat as directed above.
Turmeric Cod with Chickpea Traybake – Health Benefits
Health Benefits of Turmeric Cod with Chickpea Traybake
The Turmeric Cod with Chickpea Traybake is not only a delicious meal but also full of health benefits. Let’s take a closer look at some of the key ingredients and their respective health benefits:
Chickpeas
Chickpeas are a rich source of plant protein, fiber and important minerals. They can help promote digestive health, regulate blood sugar levels, and reduce the risk of heart disease. Additionally, chickpeas contain antioxidants that can help protect against chronic diseases and support a healthy immune system.
sunflower oil
Sunflower oil is a great source of vitamin E, which is important for maintaining healthy skin and boosting the immune system. It also contains heart-healthy fats and omega-6 fatty acids, which help reduce inflammation and support brain health.
turmeric
Turmeric, a bright yellow spice, contains a bioactive compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. Curcumin has been linked to reducing the risk of chronic disease, improving brain function, and supporting joint health.
cod
Cod is a lean source of high-quality protein and essential nutrients such as vitamin B12, selenium and omega-3 fatty acids. Eating cod can contribute to heart health, brain function and improve overall well-being.
spinach
Spinach is a leafy green vegetable rich in vitamins A, C and K, as well as antioxidants and minerals such as iron. It can support bone health, boost the immune system and aid digestion.
coriander
Cilantro, also known as cilantro, is an herb rich in antioxidants, fiber, and essential vitamins and minerals. It may have antimicrobial properties, promote heart health and aid digestion.
By incorporating these ingredients into your diet through the Turmeric Cod with Chickpea Traybake, you can enjoy a nutritious and tasty meal while benefiting from the many health benefits they offer.
