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.
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.
Ingredients
- 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
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Prepare the rice according to the package instructions. Allow the cod to thaw.
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Rinse the chickpeas in a colander with water. Clean the carrot and cut it into diagonal slices.
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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.
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Serve the cod stew with the rice in a deep plate.
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.
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 reviewIs 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 from cod, chickpeas, and brown rice all contribute.
Read the full evidence review
