Yields6 ServingsPrep Time25 minsCook Time30 minsTotal Time55 mins
2tbspPure Wesson® Canola Oil
66 cod fillets, patted dry
½tspsalt
½cupchopped yellow onion
½cupchopped yellow bell pepper
14.50ozHunt’s® Diced Tomatoes-No Salt Added, undrained
15ozgarbanzo beans (chickpeas), drained, rinsed
¼cupspicy harissa sauce or sweet chili sauce
2tbspdrained capers, rinsed
Lemon wedges (optional)
1
Heat oil in large nonstick skillet over medium-high heat. Sprinkle fish with salt; add to skillet and cook 2 to 3 minutes on each side or until lightly browned. Remove from skillet; keep warm.
2
Add onion and bell pepper to skillet; cook and stir 3 minutes or until tender. Add undrained tomatoes, chickpeas, harissa sauce and capers; stir to combine. Bring to a boil; reduce heat to medium-low.
3
Return fish to skillet; cover and cook 5 to 7 minutes or until fish flakes easily with fork (145°F). Serve fish with chickpea mixture and lemon wedges, if desired.
Make it a meal: Serve with whole wheat couscous and a green salad
Ingredients
2tbspPure Wesson® Canola Oil
66 cod fillets, patted dry
½tspsalt
½cupchopped yellow onion
½cupchopped yellow bell pepper
14.50ozHunt’s® Diced Tomatoes-No Salt Added, undrained
15ozgarbanzo beans (chickpeas), drained, rinsed
¼cupspicy harissa sauce or sweet chili sauce
2tbspdrained capers, rinsed
Lemon wedges (optional)
Directions
1
Heat oil in large nonstick skillet over medium-high heat. Sprinkle fish with salt; add to skillet and cook 2 to 3 minutes on each side or until lightly browned. Remove from skillet; keep warm.
2
Add onion and bell pepper to skillet; cook and stir 3 minutes or until tender. Add undrained tomatoes, chickpeas, harissa sauce and capers; stir to combine. Bring to a boil; reduce heat to medium-low.
3
Return fish to skillet; cover and cook 5 to 7 minutes or until fish flakes easily with fork (145°F). Serve fish with chickpea mixture and lemon wedges, if desired.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.