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Tomato Poached Cod with Tzatziki Chickpeas

Prep Time 15 minutes
Cook Time 15 minutes
Servings 4

Ingredients

For the fish:

  • 1-1.5 lbs cod or haddock (or other flaky white fish)
  • ½-1 tsp kosher salt
  • 1 tbsp olive oil
  • 3 tomatoes, chopped, divided (about 2 cups)*
  • ¼ cup tomato paste
  • 2 cloves garlic, smashed or chopped
  • 1 tsp dried oregano
  • ½ tsp ground cumin
  • ½ tsp red pepper flakes
  • 1 cup water
  • 2 tsp soy sauce or tamari
  • Fresh herbs (parsley, cilantro, dill, or basil)
  • Lemon wedges
  • 4 slices crusty bread, toasted

For the chickpeas:

  • 1 (15 oz) can chickpeas, drained and rinsed
  • 2 tsp olive oil
  • 2 cloves garlic, grated or crushed
  • 1 tsp kosher salt
  • ½ tsp black pepper
  • 2 cups grated cucumber and/or zucchini**
  • ½ cup plain whole milk Greek yogurt
  • *You could also skip the tomatoes entirely if they are not in season. Or use cherry tomatoes, which are generally good year round.
  • **I used a combo of both because it’s what I had, but either works. Grate them on the large holes of a box grater.
  • Bulk it up! ~ If you want more bulk to this lighter meal (in addition to bread), you can double the chickpea part of the recipe (that way you’ll have leftovers too). You could also add some cooked grains or pasta or some fried eggs.
  • Add greens! ~ You can easily add some leafy greens here by adding them at the end to the tomato broth while it simmers/reduces.

Items you can prep ahead (optional)

  • Season 1-1.5 lbs cod or haddock with salt
  • Chop 3 tomatoes (about 2 cups)*
  • Grate 2 cups cucumber or zucchini
  • Make tzatziki chickpeas

Instructions

  • Pat the fish dry on all sides, then season on all sides with enough salt to lightly coat.
  • In a large skillet (one that has a lid, or use a baking sheet as a lid) over medium heat, warm the olive oil.
  • Add 1 cup chopped tomatoes (save the rest for topping), tomato paste and garlic and cook for 2-4 minutes or until the tomato paste darkens in color and begins to stick to the pan, stirring occasionally. Add the oregano, cumin, and red pepper flakes and cook for 30 seconds, stirring often.
  • Stir in the water and soy sauce until combined. Arrange the fish filets in one layer in the skillet and give the pan a gentle shake to settle them into the liquid. Bring the liquid to a simmer, then cover and simmer for 8 minutes or until the fish easily flakes with a fork, giving the pan another shake halfway through (times vary greatly depending on the thickness of the fish). Transfer the fish to a plate/vessel, then simmer the broth over medium heat for 2-4 minutes to reduce and thicken it a bit.
  • Meanwhile, add the chickpeas to a microwavable bowl and microwave for 30 seconds to warm them up (this step really helps the chickpeas absorb more flavor). Stir in the oil, garlic, salt, and pepper to coat. Next, stir in the zucchini and/or cucumber and yogurt until combined.
  • Divide the chickpeas between your bowls. Place the fish on top. Spoon the tomato broth all over.
  • Top with tomatoes and lots of fresh herbs. Drizzle olive oil generously over top along with a hefty squeeze of lemon. Serve with a side of toast (scoop the fish/chickpeas onto the toast and use the toast to soak up the liquid at the bottom of the bowl).

Notes

Substitutions:

  • To make vegetarian, follow the recipe but use tofu instead of fish. You could also crack some eggs into the tomato broth instead of fish and simmer it uncovered (that’s basically shakshuka). 
  • To make vegan, see above + use a vegan yogurt alternative. If the yogurt is thinner, you can mash up some of the chickpeas to thicken it up.

Storage:

  • Store leftovers in an airtight container in the fridge or freezer:
    • Fish: up to 4 days in the fridge or you can freeze leftover fish in the tomato sauce for up to 2 months.
    • Chickpeas: up to 6 days in the fridge

Leftovers + Repurposing:

  • Warm up the fish in the tomato sauce either in the microwave or on the stove. Serve over the chilled chickpea mixture and drizzle the warm sauce over top. Top with lots of herbs and lemon and serve with toast.
  • Leftover tzatziki chickpeas can be scooped onto salads, bowls, or served on toast drizzle with or dunked into that tomato broth.
  • Stretch the meal by adding some fried eggs on top and grains mixed in. 
  • Serve with dressed greens, like arugula, on the side or mixed into the chickpeas.
  • Add a dose of leafy greens by simply sauteeing some in a skillet with some of that tomato broth and adding to your bowls.