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Simple Chickpea and Fish Stew/Skillet

by | February 20, 2025 | Recipes, Main dishes

Simple Chickpea and Fish Stew/Skillet

This Simple Chickpea and Fish Stew is heart-healthy because it’s rich in omega-3s from fish, fiber from chickpeas, and antioxidants from Mediterranean herbs and vegetables, all of which reduce inflammation and support healthy cholesterol levels. It also includes garlic, which has been shown to help lower blood pressure, and is made with extra virgin olive oil for heart-protective monounsaturated fats, making it a nutrient-dense, anti-inflammatory meal that promotes cardiovascular health.


Ingredients

  • 1 pound of wild trout, halibut, cod, or salmon fish
  • 1/4 cup olive oil
  • salt, to taste
  • freshly cracked black pepper to taste
  • 1 onion, halved and thinly sliced
  • 4-5 garlic cloves, grated
  • a handful of grape tomatoes
  • 8 ounce can organic tomato sauce, low sodium
  • 2 teaspoons capers
  • 1 heaping teaspoon dried oregano
  • 10-12 Kalamata olives
  • 1 (15 oz can) chickpeas
  • 2 tablespoons finely chopped parsley
  • lemon wedges for serving

Instructions

  • Add the onion and olive oil to a skillet and cook over medium heat until soft.
  • Add garlic and warm through until fragrant.
  • Add the chickpeas and warm through.
  • Add the tomatoes, capers, olives, salt, pepper, and oregano. Cook for a few minutes until the tomatoes soften.
  • Add one 8 ounce can of tomato sauce to the skillet.
  • Season the fish on both sides with salt and pepper and place it in the skillet.
  • Cover the skillet with the lid and cook over low heat for 12-15 minutes.
  • If the fish releases a lot of liquid, increase the heat to high for the final 3 minutes.
  • Garnish with parsley and serve with lemon wedges or a sprinkle of feta or goat cheese

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