White Fish with Chickpea Ragu

Delight your taste buds with the comforting flavors of **White Fish with Chickpea Ragu**, a hearty yet elegant dish perfect for any weeknight dinner or special occasion. This recipe pairs tender, flaky white fish fillets—like cod, haddock, or halibut—with a robust and smoky chickpea ragu infused with garlic, rosemary, smoked paprika, and a splash of lemon for brightness. The ragu, made with protein-packed chickpeas, diced tomatoes, and nutrient-rich baby spinach, is simmered to perfection for a rich, savory base that's both healthy and satisfying. Quick to prepare with just 15 minutes of prep time, this Mediterranean-inspired dish is ready in under 45 minutes and ideal for feeding a family of four. Serve it with a sprinkle of fresh parsley for a touch of color and flavor, and watch it become your go-to recipe for simple sophistication.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod, haddock, or halibut)
• 2 cups chickpeas (cooked or canned, drained and rinsed)
• 3 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 14-ounce can diced tomatoes (canned)
• 1 cup vegetable or chicken stock
• 1 tablespoon tomato paste
• 1 teaspoon fresh rosemary, chopped
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups baby spinach
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped (for garnish)

Directions

Step 1

Pat the white fish fillets dry with paper towels and season both sides with a pinch of salt and pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion and cook for 3-4 minutes until softened.

Step 3

Stir in the garlic, rosemary, and smoked paprika. Cook for 1 minute until fragrant.

Step 4

Add the chickpeas, diced tomatoes, vegetable stock, and tomato paste. Stir to combine and bring to a gentle simmer. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

Step 5

Simmer uncovered for 15 minutes, stirring occasionally, until the sauce thickens slightly.

Step 6

While the ragu is simmering, heat the remaining tablespoon of olive oil in a separate nonstick skillet over medium-high heat.

Step 7

Place the fish fillets in the skillet and cook for 3-4 minutes per side, depending on thickness, until the fish is opaque and flakes easily with a fork. Remove from heat and set aside.

Step 8

Once the ragu has thickened, stir in the spinach and cook for 2-3 minutes until wilted. Finish with 1 tablespoon of lemon juice and adjust seasoning as needed.

Step 9

To serve, spoon the chickpea ragu onto plates and top each portion with a white fish fillet. Garnish with fresh parsley.

Step 10

Serve immediately and enjoy!

Nutrition Facts

Serving size	(1733.1g)

Amount per serving	% Daily Value*
Calories	1646.0

Total Fat 58.8g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 4.0g
Cholesterol 200mg	0%
Sodium 3713.0mg	0%
Total Carbohydrate 160.5g	0%
Dietary Fiber 43.0g	0%
Total Sugars 41.6g
Protein 128.3g	0%

Vitamin D 800IU	0%
Calcium 483.0mg	0%
Iron 19.1mg	0%
Potassium 3697.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.4%

Protein: 30.5%

Carbs: 38.1%