Spanish-style Cod with Pepper & Chickpea Stew

Serving size

1 person 2 people 4 people

Ingredients

1 onion (use half)
2 garlic clove
1 unwaxed lemon (use a quarter)
230g chickpeas (use half)

(Rehydrated chick-peas, water, salt, antioxidant: ascorbic acid)
1 tsp smoked paprika (use half)
1 cod fillet (skin off) (Fish)
2 romano pepper
1 handful of fresh flat-leaf parsley (use half)
40g baby spinach (use half)
2 tbsp sundried tomato paste (use half)

(Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	76Kcal	456Kcal
	318kJ	1906kJ
Fat	3.2g	19g
of which saturates	0.4g	2.6g
Carbohydrates	3g	21g
of which sugars	2.3g	14g
Protein	7.0g	42g
Salt	0.27g	1.6g
Fibre	1.9g	11g

Ingredients

1 onion
2 romano pepper
40g baby spinach
1 unwaxed lemon (use half)
1 handful of fresh flat-leaf parsley
2 cod fillets (skin off) (Fish)
230g chickpeas

(Rehydrated chick-peas, water, salt, antioxidant: ascorbic acid)
2 garlic clove
2 tbsp sundried tomato paste

(Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
1 tsp smoked paprika

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	94Kcal	435Kcal
	393kJ	1822kJ
Fat	4.0g	19g
of which saturates	0.6g	2.5g
Carbohydrates	4g	17g
of which sugars	2.3g	11g
Protein	8.8g	41g
Salt	0.34g	1.6g
Fibre	2.2g	10g

Back

High protein 1/3 daily fibre 5 plants Low sat fat Nutrient dense Smaller portion

Spanish-style Cod with Pepper & Chickpea Stew

Prep time: 15 mins

Total time: 25 mins

Cuisine: Spanish

Food group: Fish

This recipe is designed to be more nutrient dense, and packed into a smaller portion. You’ll bake responsibly-sourced cod, with fresh lemon zest and juice. Serve over a warming Spanish-style chickpea stew, flavoured with sundried tomato paste, smoked paprika and romano peppers. Spinach for a pop of green.

Cooking Instructions

The protein cooking time listed in this recipe has been updated.

As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.

Check out the latest recommended times in our Cooking Guidelines.

Before you start

Preheat the oven to 240C / fan 220C / gas mark 9
Line a baking tray with parchment paper
Pull out a large saucepan, a measuring jug, a sieve & a grater

Roast the cod

Zest the half lemon
Place the cod onto the lined baking tray. Toss the fish with the lemon zest, the juice from half the lemon, 1 tbsp olive oil and a pinch of salt
Roast for 22 mins, until cooked through

Do the prep

Meanwhile, thinly slice the peppers and onion. Finely chop or crush the garlic. Roughly chop the parsley. Drain and rinse the chickpeas. Rinse the spinach
Heat the large saucepan with 1 tbsp olive oil on medium-high heat. Once hot, add the peppers and onion and cook for 3-4 mins, until softening. Season with salt and pepper
Add the garlic and cook for a further 2 mins

Simmer simmer

Add the chickpeas, paprika, sundried tomato paste and 200ml water (100ml for 1 person) to the pan. Simmer for 3-4 mins, until reduced by half, then add the spinach and half the parsley. Cook for 1 min, until wilted. Season with salt and pepper

Plate up

Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Serve the chickpea stew into bowls, topped with the cod. Sprinkle over the remaining parsley