Paprika Cod with White Bean Cream and Lemon Crispy Chickpeas
💪 High Protein
Intermediate

Paprika Cod with White Bean Cream and Lemon Crispy Chickpeas

An original high-protein main dish featuring paprika-seared cod fillets served over a silky white bean cream, finished with lemony crispy chickpeas and fresh parsley.

20 minPrep
25 minCook
45 minTotal
4Servings
High ProteinGluten-FreeDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 600 g cod fillets (skinless, en 4 porciones)
  • 240 g cooked chickpeas (escurridos and dry)
  • 400 g cooked white beans (escurridas)
  • 120 g plain Greek yogurt (without sugar)
  • 120 ml vegetable broth (low sodium)
  • 30 ml olive oil (divided)
  • 1 unit lemon (zest and 2 tbsp of juice)
  • 2 cloves garlic (chopped)
  • 6 g smoked paprika (divided)
  • 2 g ground cumin
  • 15 g fresh parsley (chopped)
  • 5 g salt (or to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

395 kcal
Calories
39 g
Protein
24 g
Carbs
14 g
Fat
7 g
Fiber
17 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyFish

Instructions

  1. 1

    1. Preheat the oven to 220 °C / 425 °F. Pat the cooked chickpeas very dry with paper towels and place them on a baking tray.

  2. 2

    2. Toss the chickpeas with 1 tablespoon olive oil, 1 teaspoon smoked paprika, the ground cumin, a pinch of salt, and a pinch of black pepper. Roast at 220 °C / 425 °F for 20 to 25 minutes, stirring halfway through, until golden and crispy.

  3. 3

    3. Meanwhile, place the cooked white beans in a small saucepan with the vegetable broth, half of the chopped garlic, 2 tablespoons of the Greek yogurt, a pinch of salt, and a pinch of black pepper. Cook over medium heat for 5 minutes, until warmed through.

  4. 4

    4. Blend the white bean mixture until smooth and creamy. If you want it looser, add a little more broth. Keep the cream warm over very low heat.

  5. 5

    5. Season the cod fillets with the remaining smoked paprika, salt, and black pepper.

  6. 6

    6. Heat a large skillet over medium-high heat with the remaining tablespoon of olive oil. Sauté the rest of the chopped garlic for 20 seconds, then add the cod fillets and cook for 3 to 4 minutes per side, until cooked through and flaky.

  7. 7

    7. In a small bowl, mix the remaining Greek yogurt with the lemon zest and 2 tablespoons lemon juice.

  8. 8

    8. Remove the chickpeas from the oven and toss them with half of the chopped fresh parsley.

  9. 9

    9. To serve, spread the white bean cream onto plates, place a cod fillet on top, add the crispy chickpeas around it, and finish with the lemon yogurt sauce and the remaining fresh parsley.

  10. 10

    10. Serve immediately with an extra sprinkle of black pepper if desired.

Chef tips

Drying the chickpeas very well helps them crisp up better. For an even smoother bean cream, pass the purée through a fine sieve after blending.

Substitutions

You can substitute cod with hake or pollock. Greek yogurt can be replaced with plain skyr. White beans can be swapped for cannellini beans or other mild white beans.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon

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