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We made this tonight and LOVED it! Even my 5 year old dug in. So glad I tried it…I was a bit scared, to be honest. But it is a total 5 star repeater, for my family. It comes from February’s Woman’s Day Magazine. It is SO heart healthy and full of fabulous antioxidants. If you don’t like fish, you could sub chicken, turkey, lean ground beef, pork, you name it! Although you really should try it with the fish…it cooks so beautifully and the mild taste is well hidden by the tomatoes.
White Fish with Chickpea Ragu
- 1 tbsp olive oil
- 1 onion, chopped
- kosher salt and pepper
- 1/2 tsp paprika (preferably smoked)
- 1 15-oz can chickpeas, rinsed (sometimes called garbanzo beans)
- 1 14.5-oz can diced tomatoes
- 2 cloves garlic, finely chopped
- 1 1.25 lb piece cod or halibut fillet (1 in. thick), cut in 4 pieces
- 1/2 cup fresh flat-leaf parsley, chopped
1. Heat the oil in a large skillet over medium heat. Add the onion and 1/4 tsp each salt and pepper and cook, stirring, until beginning to soften, 5 to 6 minutes. Stir in the paprika and cook for 1 minute. (if you’re subbing in another meat for the fish, add it here and cook through before continuing).
2. Add the chickpeas and tomatoes and bring to a boil. Reduce heat and simmer, stirring occasionally, for 4 minutes. Stir in the garlic.
3. Season the fish with 1/4 tsp each salt and pepper and nestle it among the chickpeas. Simmer, covered, until the fish is opaque throughout and the sauce has thickened, 8-10 minutes. Stir in the parsley before serving.
Per Serving: 285 cal, 32 g protein, 25 g carbs, 6 g fiber, 6 g fat (1 g sat fat), 61 mg cholesterol, 743 mg sodium.
Health benefits: garlic, onions and parsley all contain antioxidants; the fish has omega-3 fats which are good for your heart and brain, chickpeas are rich in fiber, protein, calcium, manganese, selenium, zinc and copper (the last 3 are antioxidants); tomatoes have high levels of vitamin A, C, and lycopene, an antioxidant; paprika is loaded with iron, potassium, magnesium and phosphorus, and vitamin C! Basically, you’d be hard pressed to find a more body beneficial meal than this.