White Fish With Chickpea Ragu Recipes

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WHITE FISH WITH CHICKPEA RAGU



White Fish With Chickpea Ragu image

I found this recipe in a Woman's Day magazine, and it's delish! This healthier version of ragu is as delicious as it is versatile: Pair it with chicken, pork, beef or even eggs-simply make a small well in the ragu and crack the egg(s) into it, cooking until desired doneness, about 3 to 4 minutes for a runny yolk.

Provided by jcstanley76

Categories     Whitefish

Time 22m

Yield 4 serving(s)

Number Of Ingredients 9

1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, finely chopped
salt and pepper, Kosher, to taste
1/2 teaspoon paprika (preferably smoked)
1 (15 ounce) can chickpeas, rinsed
1 (14 1/2 ounce) can diced tomatoes
1 1/4 lbs halibut fillets (1 in. thick) or 1 1/4 lbs cod (1 in. thick)
1/2 cup fresh flat-leaf parsley, chopped

Steps:

  • 1. Heat the oil in a large skillet over medium heat. Add the onion, garlic, and 1⁄4 tsp each salt and pepper and cook, stirring, until beginning to soften, 5 to 6 minutes. Stir in the paprika and cook for 1 minute.
  • 2. Add the chickpeas and tomatoes and bring to a boil. Reduce heat and simmer, stirring occasionally, for 4 minutes.
  • 3. Season the fish with 1⁄4 tsp each salt and pepper and nestle it among the chickpeas. Simmer, covered, until the fish is opaque throughout and the sauce has thickened, 8 to 10 minutes. Stir in the parsley before serving.

Nutrition Facts : Calories 349.1, Fat 7.2, SaturatedFat 1.1, Cholesterol 85.1, Sodium 445.2, Carbohydrate 31.7, Fiber 6.8, Sugar 4, Protein 38.8

CHICKEN WITH CHICKPEA AND TOMATO RAGU



Chicken with Chickpea and Tomato Ragu image

Provided by Giada De Laurentiis

Categories     main-dish

Time 50m

Yield 2 to 4 servings

Number Of Ingredients 14

2 boneless, skinless chicken breasts
Kosher salt and freshly ground black pepper
1/4 cup olive oil
1/2 onion, sliced into half-moons
2 cloves garlic, peeled and sliced
1 small fennel, trimmed and sliced
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder, plus more to taste (garlic salt would also work here)
One 28-ounce can whole San Marzano tomatoes
1 teaspoon red wine vinegar or apple cider vinegar
One 15-ounce can chickpeas, drained and rinsed
1 to 2 tablespoons unsalted butter
1/3 cup torn basil leaves
Freshly grated Parmesan, if desired

Steps:

  • Toss the chicken breasts with the salt, pepper and 1 tablespoon olive oil in a small bowl. Set aside.
  • Heat a medium Dutch oven over medium heat. Add 2 tablespoons olive oil to the pan and heat an additional 30 seconds. Add the onion, garlic and fennel to the hot pan. Season with salt and stir with a wooden spoon to combine. Cook, stirring often, until the vegetables are beginning to soften and are fragrant, about 3 minutes. Add the oregano and garlic powder to the vegetables and stir to combine. Continue to cook until the vegetables are translucent and beginning to brown slightly, another 3 to 4 minutes. Add the tomatoes to the pan along with the vinegar. Bring the mixture to a simmer. Reduce the heat to maintain a gentle simmer. Using the back of a wooden spoon, crush the tomatoes into medium-sized pieces. Simmer for 10 minutes while you start the chicken.
  • Meanwhile, heat a medium skillet over medium-high heat. Add the remaining tablespoon olive oil and heat an additional 30 seconds. Add the chicken to the hot skillet and cook, undisturbed, until deep golden brown, 3 to 4 minutes. Flip the chicken and cook until the chicken is evenly browned on both sides, an additional 3 to 4 minutes. Carefully ladle the tomato mixture over and around the chicken, then reduce the heat to maintain a gentle simmer and continue to cook for an additional 5 minutes. Stir in the chickpeas and butter and cook to heat through, 2 more minutes. Did you taste it? Season with additional salt, garlic powder or garlic salt if needed. Stir in the basil and serve topped with Parmesan, if desired.

CHICKPEA PASTA WITH MOROCCAN BEEF RAGU



Chickpea Pasta with Moroccan Beef Ragu image

Provided by Food Network Kitchen

Categories     main-dish

Time 30m

Yield 4 servings

Number Of Ingredients 13

Kosher salt
8 ounces small shell chickpea pasta, such as Banza (about 2 1/2 cups)
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 pound ground beef
3 cloves garlic, sliced
1 small onion, finely chopped
1 red bell pepper, finely chopped
1/4 cup golden raisins
3 tablespoons tomato paste
1 teaspoon ras el hanout (Moroccan spice blend)
Freshly ground pepper
1/2 cup fresh cilantro, roughly chopped
1/2 cup fresh mint, roughly chopped

Steps:

  • Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs for al dente. Reserve 1 cup cooking water, then drain.
  • Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the beef, garlic, onion and bell pepper and cook, breaking up the meat with a wooden spoon, until the meat is no longer pink and the vegetables begin to brown, 8 to 10 minutes. Stir in the raisins, tomato paste, ras el hanout, 1/2 teaspoon salt and a few grinds of pepper; cook until the oil turns red, about 1 minute.
  • Add the pasta to the skillet, reduce the heat to medium and cook, stirring, until coated, 1 to 2 minutes. Stir in 1/2 cup of the reserved cooking water; add more cooking water as needed to loosen. Season with salt and pepper and stir in the cilantro and mint. Divide the pasta among bowls.

Nutrition Facts : Calories 640, Fat 37 grams, SaturatedFat 10 grams, Cholesterol 81 milligrams, Sodium 450 milligrams, Carbohydrate 48 grams, Fiber 11 grams, Protein 35 grams, Sugar 15 grams

VEGETABLE AND CHICKPEA RAGOUT



Vegetable and Chickpea Ragout image

Provided by Wendy Giman

Categories     Onion     Pasta     Tomato     Vegetarian     Dinner     Basil     Artichoke     Broccoli     Chickpea     Bell Pepper     Healthy     Simmer     Self     Vegan     Pescatarian     Dairy Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added     Kosher

Yield Makes 2 servings

Number Of Ingredients 13

1 can (14.5 ounces) diced tomatoes
1 cup canned chickpeas, rinsed and drained
1/2 cup Onion and Garlic Mix
1/2 cup Broccoli and Red Bell Pepper Mix
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon black pepper
1/8 teaspoon red pepper flakes
4 artichoke hearts in water, drained and quartered
1/2 cup frozen peas
1/4 cup sliced black olives
1/2 cup whole-wheat penne, cooked
1/4 cup chopped fresh basil

Steps:

  • Simmer tomatoes, chickpeas, Onion and Garlic Mix, Broccoli and Red Bell Pepper Mix, salt, oregano, pepper, pepper flakes and ½ cup water in a medium pot until liquid reduces by half, about 20 minutes. Add artichokes, peas and olives; cook 10 minutes more.
  • Quick tip:
  • While cooking, make the filling for the shepherd's pie. If not eating immediately, pour into an airtight container and freeze. Otherwise, toss with penne and basil and serve.
  • To reheat:
  • Microwave on high 2 minutes; stir; microwave 2 minutes more. Mix with penne and basil.

BRAISED COD WITH CHICKPEAS



Braised Cod with Chickpeas image

Provided by Susan Friedland

Categories     Appetizer     Braise     High Fiber     Dinner     Cod     Chickpea     Fall     Kosher     Pescatarian     Dairy Free     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added

Yield Serves 4 to 5 as a main course, 8 as a first course

Number Of Ingredients 10

3 cups cooked chickpeas (see Note) or 2 15-ounce cans
6 or 7 large garlic cloves, peeled and sliced
4 or 5 hot peppers or 1 teaspoon red-pepper flakes
6 tablespoons olive oil
1/2 teaspoon toasted cumin seeds, ground
2 pounds cod fillets, about 1 inch thick
salt
freshly ground black pepper
cilantro or parsley sprigs
lemon wedges

Steps:

  • If canned chickpeas are used, rinse and drain them. Combine the cooked or canned chickpeas in a saucepan with the garlic, peppers or flakes, 3 tablespoons of the olive oil, and 1/4 cup of water. Bring the liquid to a simmer, cover the pot, and simmer for 20 minutes.
  • Preheat the oven to 400 degrees.
  • Remove and discard the whole peppers, if you used them. Add the cumin to the chickpeas and spread half the mixture in the bottom of a 9-inch-square baking dish. Place the fish on top, sprinkle with salt and pepper, and finish with the remaining chickpeas. Drizzle the remaining 3 tablespoons of olive oil over the top. Cover and bake in the preheated oven for 30 minutes, until the fish is just flaky but not falling apart; check after 20 minutes.
  • Serve the fish hot or warm, garnished with cilantro or parsley and lemon wedges.

WHITE FISH WITH SPICY BEANS AND CHORIZO



White fish with spicy beans and chorizo image

Mop up the juices of this low-fat supper dish with crusty bread

Provided by Good Food team

Categories     Dinner, Main course

Time 20m

Number Of Ingredients 10

1 tbsp olive oil
1 onion , chopped
small rosemary sprig, leaves finely chopped
25g chorizo or other spicy sausage, chopped
2 fat garlic cloves , crushed
700g/1lb 9oz bottle passata
410g can cannellini bean in water, drained
200g/7oz shredded green cabbage
pinch sugar
4 skinless chunky fillets haddock or cod

Steps:

  • Heat the oil in a large frying pan, then soften the onion for 5 mins. Add the rosemary, chorizo and garlic, then fry for 2 mins more until the chorizo is starting to crisp. Tip in the passata, beans, cabbage and sugar, season, then simmer for 5 mins.
  • Add the fish to the pan, leaving the tops of the fillets peeking out of the sauce, then cover with a lid and leave to cook for 3-5 mins or until the flesh flakes easily. Delicious served with crusty bread.

Nutrition Facts : Calories 304 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 11 grams sugar, Protein 36 grams protein, Sodium 1.23 milligram of sodium

ROAST FISH WITH CHICKPEAS & GINGER



Roast fish with chickpeas & ginger image

An autumnal warmer of a fish dish from John Torode

Provided by John Torode

Categories     Dinner, Lunch, Supper

Time 25m

Number Of Ingredients 8

3 tbsp vegetable oil
3 tsp Thai 7- spice (we used Schwartz)
very large knob root ginger (about 100g), peeled and finely chopped or grated
1 red chilli , deseeded and finely chopped
400g can chickpeas , drained and rinsed
400g can chopped tomatoes
4 white fish fillets, approx 175g each
large handful coriander leaves, coarsely chopped

Steps:

  • Heat oven to 200C/fan 180C/gas 6. Heat the oil in a deep, ovenproof frying pan, tip in the 7-spice and sizzle for a moment. Add the ginger and chilli, give it a stir, then add the chickpeas, stirring to coat them with the spices. Pour in the tomatoes, season to taste and bring to the boil.
  • Season the fish and place on top of the chickpea mix, skin side down. Splash some of the sauce over the fish, then roast for 12 mins, or until the fish flakes when gently pressed. Scatter over the coriander and serve.

Nutrition Facts : Calories 318 calories, Fat 12 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 3 grams sugar, Fiber 4 grams fiber, Protein 38 grams protein, Sodium 2.01 milligram of sodium

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