Recipe description
July 14, 2026
Cod with chickpeas and spinach
A light cod dish with chickpeas and spinach to support digestion.
One Pot Meal
Easy Recipe
30 Minute Meal
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas and spinach.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cod
2
piece
Chickpea
1
cup
Spinach
2
tablespoon
Oil, olive
2
tablespoon
Garlic
2
piece
Lemon
0.5
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the chickpeas and drain well. If using canned chickpeas, drain and rinse thoroughly.
2
Heat olive oil in a large pan over medium heat. Add minced garlic and cook for 1 minute until fragrant.
3
Add chickpeas to the pan and cook for 3-4 minutes, stirring occasionally, until lightly browned.
4
Add spinach to the pan and cook until wilted, about 2-3 minutes. Season with salt and pepper.
5
Push the chickpea and spinach mixture to one side of the pan. Add cod fillets to the empty side.
6
Cook cod for 3-4 minutes per side, until opaque and flakes easily with a fork.
7
Squeeze fresh lemon juice over the dish and serve immediately.
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Nutrition
390 kcal
Calories
32 g
Protein
23 g
Carbohydrates
6 g
Fiber
3 g
Sugar
33 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
Is cod a sustainable choice for this dish?
Yes, when sourced from MSC-certified fisheries or other responsibly managed sources.
Can I substitute chickpeas with another legume?
Yes, lentils or cannellini beans work; adjust cooking time as needed.
Can I use frozen spinach?
Yes, thaw and drain well; add toward the end and let wilt.
How should I store leftovers?
Refrigerate in an airtight container for up to 2 days; reheat gently.
Is this recipe gluten-free and dairy-free?
Naturally gluten-free and dairy-free, provided there’s no cross-contamination.
Can I make this if I don’t eat fish (vegetarian/vegan)?
It’s pescatarian; for a vegetarian version replace cod with firm tofu or tempeh and adjust cooking.
How can I reduce the salt?
Use less salt or rely on herbs and other flavorings; taste and adjust.
How do I know when the cod is cooked?
Cod is cooked when opaque and flakes easily with a fork; about 3–4 minutes per side, depending on thickness.
What are good serving options?
Serve with crusty bread, quinoa, or brown rice; finish with a squeeze of lemon.
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