Superfood days: Tomato poached cod loin with kale and chickpeas

cod and cale stew

Inspired by Jolene Hart’s Eat Pretty philosophy (read about it here), this is my first post on beauty and health enhancing superfood recipes. First up, this delicious, easy and warming cod stew.

The Power Ingredients

KALE: It contains abundant amounts of vitamins A, C and K; to boost the immune system, keep eyes healthy, keep skin moisturised, help in the production of collagen for healthy skin, hair, teeth and bones, and protect your cells from oxidative damage (ageing). It contains potassium and iron; to keep you vital and energised, to keep your muscles strong and supple, and help your heart function well. It also contains copper, manganese and phytochemicals; which keep cells healthy and may well help in preventing cancers.

CHICKPEAS: These complex carbohydrates are also full of protein. They keep blood sugar levels stable (no carb crash!) and help to keep your hormones balanced. They are antioxidant rich; to help prevent ageing. They contain trace minerals; like zinc, which keep skin, hair, and nails lovely. Plus; more copper, manganese and phytochemicals.

The Recipe

This is Yasmin Fahr’s lovely recipe from Serious Eats

Prep time: about 10 minutes. Cook time: about 30 minutes.

Ingredients

  • a can of chopped tomatoes
  • olive oil
  • about 1/2 tsp of crushed chilli flakes (adjust to taste)
  • 3 shallots, finely chopped.
  • a can of chickpeas
  • a nice bunch of kale, roughly chopped into strips
  • 200ml of chicken stock
  • as much cod loin as you want to eat between two (I used about 400g)
  • a handful of fresh, rough chopped parsley
  • lemon wedges, for serving
  • salt and pepper

Heat the oil in a pan and cook the shallots gently until soft (3-4 minutes). Add the tomatoes and chilli, and simmer for another 3-4 minutes. Season.

Add the stock, kale, and chickpeas and stir until the kale has wilted. Simmer for another 10-15 minutes.

Add the cod to the pan, cover completely with the sauce, cover and simmer until cooked (about 10 minutes), and flakes nicely with a fork.

Serve in bowls with the chopped parsley and lemon wedges.

Yum! xx

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One response to “Superfood days: Tomato poached cod loin with kale and chickpeas

  1. Pingback: Superfood Days: Leon’s Superfood Salad | Everyday Adventures·

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