During the week I sometimes don’t have that much time to cook or at least I don’t take the time to cook…….. But especially after sporting I really need to have a fast meal ready. That is why I cook more portions on Sunday, but with that it will take me till Tuesday; so still some days left……. This spinach, chickpeas and codfish dish (kabeljauw in Dutch) is super healthy, fast, easy and very tasty too!!!
Spinach is a superfood. It’s a green vegetable that is filled with fiber, vitamins and minerals. This vegetable fits in a healthy diet, because it is low in calories. Spinach is rich in lutein, zeaxanthin and antioxidants that are important for the eyes and heart. The pigments also contain luteolin, flavonoids and phytochemicals with anti-cancer properties. The vegetable is rich in vitamins A, E and K. Studies suggest that vitamin E protects the body against some forms of cancer and cardiovascular diseases. Vitamin K is used by the body in function of blood clotting and vitamin A is good for cell division. In addition to vitamins, spinach also contains folic acid, potassium, magnesium and iron. These minerals help for an optimal cardiovascular system which transports nutrients, oxygen, and hormones to cells throughout the body and remove metabolic wastes. Spinach also helps to build healthy nerves and muscles; think of Popeye hahah.
I normally buy the ingredients for two days; cook both days fresh because it is so fast, or cook for two of course!
Fast Healthy Spinach meal: What ingredients do you need for one portion?
- 15 minutes of your time
- Plate to serve
- Medium to big frying pan/ wok
- Codfish: 120 gr
- Spinach: 200 gr
- Chickpeas: 100 gr
- Cherry tomatoes: 6 pieces cut in half
- Pistachio nuts: 75 gr unpeeled
- Cumin: 1 teaspoon
- Olive Oil: 1 tablespoon
- Salt and pepper to season the dish
How to make this Fast Healthy Spinach meal?
Heat up the frying pan and add the oil in the pan. I always rinse and dry the fish first before putting it in the frying pan, but that is my habit. Bake the fish or you can steam in too, depends on your preference. During baking of the fish, peel the pistachio nuts. When the fish bakes on all sides put it aside to rest and put the spinach in the pan, together with the chickpeas and tomatoes. Add the cumin and season with salt and pepper. Stir for ~5 min, till the spinach has shrunken and the tomatoes are soft. Put the vegetables on a plate put the codfish on top and finish off with the pistachio on top. Do you miss the carbs in this dish?!
Easy doesn’t have to be unhealthy!!! Check my other health dinner dishes!
