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Fish, Meal soups and plant based

Roasted cod over tomato chickpeas

Roasted cod over tomato chickpeas is a complete dish for 4 people, ready in 40 minutes, easy to make, for about €3.40 per person. The key is to pat the fish dry before roasting it and to set it on the already simmered chickpeas only at the end, so it stays tender while the sauce keeps its flavor.

Tonight, oven roasted cod fillets set on a tomato and paprika chickpea stew, simple and full of character.

Roasted cod over tomato chickpeas
Total time
40 min
Difficulty
Easy
Cost per person
€3.40
Calories per person
540 kcalcalculated by Kiloach, your weight coach
Season
Fall, Winter, Spring

The roasted cod stays white and tender, flaking easily under a fork. Underneath, the chickpeas simmer gently in a tomato sauce seasoned with paprika and cumin, thick enough to coat every bite without drowning the fish. Lemon and fresh parsley add the brightness that ties everything together, without covering the taste of the cod.

This is a dish for a weeknight when you want a balanced meal without spending hours in the kitchen, or for a relaxed Sunday when you're having people over without extra fuss. It will appeal most to fans of fish and Mediterranean cooking, less so to kids who are picky about spices. One pan is enough, you don't need a side dish to make this a full meal.

The ingredients

4 people

Fish counter

  • Cod loin 600 g

Pantry

  • Canned chickpeasoften in the pantry 800 g
  • Crushed tomatoesoften in the pantry 400 g
  • Sweet paprikaoften in the pantry 1 tsp
  • Ground cuminoften in the pantry 1 tsp
  • Olive oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Onion 1
  • Garlic 3 cloves
  • Lemon 1
  • Parsley 1 bunch

Allergens Fish

The step by step recipe

  1. Sauté the chopped onion and garlic in 2 tablespoons of oil with the paprika and cumin. 5 min

    Keep the heat low, spices burn fast and turn bitter.

  2. Add the tomatoes and rinsed chickpeas, season with salt and pepper, and let simmer. 15 min

    Mash a few chickpeas to thicken the sauce.

  3. Preheat the oven to 200°C, cut the cod into 4 portions, pat them dry, oil them, season with salt and pepper.

    Season the fish just before cooking, salting it earlier would make it release water.

  4. Pour the chickpeas into a baking dish, place the fish on top and bake. 12 min

    The cod is done when it flakes apart easily.

  5. Drizzle with lemon juice, scatter with chopped parsley and serve straight from the dish.

    A drizzle of raw olive oil over the fish right out of the oven is always a good move.

Our tips to get it right

  • Pick good quality canned chickpeas, they hold their shape better during cooking and soak up the tomato sauce more evenly.
  • If your sauce looks too thin before adding the fish, let it simmer uncovered a few more minutes so it reduces.
  • Use a wide dish rather than a deep one, the cod roasts better spread out in a single layer over the chickpeas.

The variations

  • Swap the cod for pollock or hake, two white fish that behave the same way in the oven.
  • For a vegetarian version, roast slices of zucchini or eggplant instead of the fish, over the same chickpea stew.
  • To save time, use store bought pre-seasoned chickpeas and cut the simmering time down to 8 minutes.

What to serve it with

  • Crusty bread to soak up the sauce
  • A green salad with lemon
  • A glass of dry white wine

Storage

Keep leftovers in the fridge in a sealed container, for up to 2 days because of the fish. Reheat gently in a pan or a low oven, avoid the microwave since it dries out the cod. This dish doesn't freeze well, the fish loses its texture once thawed.

Questions about this dish

Can I use dried chickpeas instead of canned ones?

Yes, soak them overnight and cook them for about an hour before starting the recipe. It takes longer, but the final texture is very close to what you get with canned chickpeas.

How do I know when the cod is done?

The fish is ready when the flesh turns opaque and flakes easily with a fork. Count about 12 minutes in a 200 degree oven for standard sized portions.

Can I make the chickpea sauce ahead of time?

Yes, you can prepare it the day before and keep it in the fridge. Reheat it gently before placing the raw fish on top for the final roast in the oven.

Is this dish kid friendly?

The paprika and cumin give it a fairly bold flavor, which isn't always a hit with younger kids. You can cut the spices in half for a milder version suited to children.

How long does it take to make a roasted cod over tomato chickpeas?

Count 40 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a roasted cod over tomato chickpeas?

About 540 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a roasted cod over tomato chickpeas cost?

About €3.40 per serving, or €13.60 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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