Cod Stew with Carrot & Chickpeas

Q: Where does all the fiber come from?

196 grams of chickpeas carry the bulk , delivering roughly 15 grams on their own. Brown rice and the carrot add the rest to reach 21 grams total. Research has linked higher fiber intake to accelerated fat loss in controlled trials , independent of other dietary changes.

15 Min Easy 39g Protein 21g Fiber

Pescatarian Gluten-Free Dairy-Free

Cod Stew with Carrot & Chickpeas

Sriracha and coconut milk sound like they should fight. They don't. The coconut rounds the chili heat into something warm rather than sharp, and a cod fillet simmers gently in the middle while 196 grams of chickpeas and diagonal-cut carrot hold their shape around it.

851 calories, 39g of protein, 21g of fiber with a single skillet and a side of brown rice. Fifteen minutes, done.

What three ingredients do after the last bite 1:44 · FitChef Audio

851 calories, 39g of protein, 21g of fiber with a single skillet and a side of brown rice. Fifteen minutes, done.

15 Min Easy 39g Protein 21g Fiber

Pescatarian Gluten-Free Dairy-Free

851 kcal

39g protein

96g carbs

35g fat

21g fiber

Contains: fish

More Chickpeas recipes More Rice recipes

15 min Easy 1 serving Asian

Ingredients · 1 serving

brown rice 3 ounces
cod fillet (frozen) 1 fillet
chickpeas 7 ounces
carrot 1
olive oil 1 tablespoon
coconut milk 2.5 fluid ounce
Sriracha sauce 1.5 teaspoon
water 1 tablespoon

Method · 15 min

Prepare the rice according to the package instructions. Allow the cod to thaw.
Rinse the chickpeas in a colander with water. Clean the carrot and cut it into diagonal slices.
Heat the oil in a skillet and sauté the carrot for 3 minutes. Add the coconut milk, Sriracha, chickpeas, fish and water. Let the fish cook gently for 8-10 minutes until done. Add extra water if it gets too dry. Season with pepper and salt.
Serve the cod stew with the rice in a deep plate.

Tip

Sauté the carrot alone for the full three minutes before the liquid goes in. That head start in dry heat builds caramelization the simmer phase cannot replicate — once liquid hits the pan, the carrot can only soften, not brown.

Nutrition per serving

851 kcal 39g protein 96g carbs 35g fat 21g fiber

Behind this recipe

Can I use fresh cod instead of frozen?

Fresh works. Cut it into pieces roughly the same thickness so everything finishes at the same time. Frozen is specified because it thaws during the rice step, so there is no advance planning needed.

Where does all the fiber come from?

196 grams of chickpeas carry the bulk, delivering roughly 15 grams on their own. Brown rice and the carrot add the rest to reach 21 grams total. Research has linked higher fiber intake to accelerated fat loss in controlled trials, independent of other dietary changes.

Read the full evidence review

Is 39 grams of protein enough for muscle building?

Controlled trials have moved past the old 30-gram-per-meal ceiling. The body can use well beyond 30 grams per meal for muscle protein synthesis. The 39 grams here come from cod, chickpeas, and brown rice.

Read the full evidence review

Explore the evidence

Claim Protein Per Meal Limit Claim Fiber Accelerates Fat Loss Short How Fiber Controls Appetite and Hunger

Published Jun 27, 2026 · Updated Oct 19, 2026

Corrected Oct 19, 2026 Pages said "The evidence says your body uses every gram", "Your Body Uses All of It", "The body processed all of it. No ceiling, no waste.", "Every gram gets used. None of it is wasted.", "Fully used. No ceiling hit.", "Your body uses all 47 grams from this fillet", "Your body processes and uses all 45 grams in this wrap", "Every gram put to use." and "making the 35g in this bowl fully usable", and answered "Yes." to "Does all 48 grams of protein from this sandwich actually get used?" and to "Can my body use all 40 grams of protein from a single snack?" → They say what the study found: "very little was burned for energy", "13 of the 100 grams had been built into muscle protein" and "Not every gram ends up in muscle"; or they place the page's own protein "between the 25g and 100g doses that study compared", name it without the line, or no longer say it. Full record →

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Cod Stew with Carrot & Chickpeas (FitChef, https://fitchef.com/recipes/cod-stew-carrot-chickpeas): A 15-minute dinner delivering 851 kcal with 39g protein, 96g carbs, 35g fat, and 21g fiber per serving. Frozen cod simmers in a coconut milk and Sriracha sauce with 196g of chickpeas and carrot, served over brown rice. Connected to peer-reviewed research on protein per-meal utilization and fiber's role in fat loss and appetite regulation.

Cod Stew with Carrot & Chickpeas: a 15-minute one-skillet dinner with brown rice. 851 kcal per serving (1 person). Macros: 39g protein (cod fillet, chickpeas, brown rice), 96g carbs (brown rice, chickpeas), 35g fat (olive oil, coconut milk), 21g fiber (chickpeas, brown rice, carrot). Cod simmers in a coconut milk and Sriracha sauce with chickpeas and diagonal-cut carrot. Research connections: protein per-meal utilization exceeds the previously claimed 30g ceiling (FitChef claim page: protein-per-meal-limit); higher fiber intake linked to accelerated fat loss in controlled trials (FitChef claim page: fiber-accelerates-fat-loss); fiber controls appetite through gel formation, fermentation, and stretch receptor activation (FitChef Short: how-fiber-controls-appetite-and-hunger).

This recipe's 39g of protein connects to controlled trials showing the body utilizes well beyond the previously claimed 30g per-meal ceiling, while its 21g of fiber links to research on fiber-driven appetite regulation and accelerated fat loss.