foodconsumer.org: Healthy Recipies: Moroccan Cod with Chickpeas

Healthy Recipies: Moroccan Cod with Chickpeas
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admin on 01/27/2010 03:52:00
 
Moroccan-Inspired Fish
Looking for a great, seasonal fish dish? Try this recipe with a Moroccan twist
of flavor. Here, the light fish is paired with filling chickpeas and smothered
in a seasoned tomato sauce to create a truly original taste.
Note: According to the Monterey Bay Aquarium Seafood Watch, U.S. pacific cod is
the best choice of cod at present, both for your health and for sustainability.
Moroccan Cod with Chickpeas
1 (28 oz.) can no salt added whole plum tomatoes
1 medium onion, halved and cut lengthwise into 1/2 inch crescents
2 garlic cloves, chopped
1 tsp. ground cumin
1 tsp. ground sweet paprika
1/2 tsp. ground ginger
1 tsp. sugar
1/2 cup chopped cilantro leaves
1/4 cup chopped flat-leaf parsley
1/2 tsp. salt
Ground black pepper, to taste
3/4 lb. cod or scrod, cut into 8 pieces
1 (15 oz.) can chickpeas, rinsed and drained
One at a time, take tomatoes from can. Holding each over medium, deep skillet,
crush tomatoes by hand, letting tomato flesh squeeze through fingers into pan.
Reserve 1/4 cup liquid remaining in can.
Add onion, garlic, cumin, paprika, ginger and sugar to pan. Over medium-high
heat, bring tomatoes to simmer, stirring to combine all ingredients. Mix in
cilantro, parsley, salt and generous pinch of pepper. Cover, and simmer sauce
over medium-low heat until tomatoes are soft, 15 minutes.
Add the fish and chickpeas, pushing into sauce. If sauce seems dry, pour 1/4 cup
reserved canned tomato juices. Cover and simmer gently until fish is opaque,
white in center and flakes easily and chickpeas are heated through, 12-15
minutes. Serve immediately.
Makes 4 servings.
Per serving: 220 calories, 2 g fat (0 g saturated fat), 30 g carbohydrate,
23 g protein, 7 g dietary fiber, 390 mg sodium.
From Aicr.org