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Healthy & Fresh

One Pot Poached Cod with Chickpeas and Kale

Cooking fish at home can be intimidating but this method ensures a beautiful flaky fish that won’t stick to the pan. Combined with spices and chickpeas makes it reminiscent of a middle eastern stew, and is sure to warm you up during January in Minnesota, without weighing you down.


  • 4 each, 6oz cod fillets, scaled, skinless, deboned 

  • 1 15oz can chickpeas 

  • 1 15oz can tomato sauce

  • 3C kale, chopped

  • 2C yellow onion, diced

  • 3tbsp garlic, minced 

  • 1tbsp olive oil 

  • 1tbsp smoked paprika 

  • 2tsp ground cumin 

  • 2tsp ground coriander 

  • 1 + ¼ tsp kosher salt**

  • 1 + ¼ ground black pepper 

  • 1tbsp Italian parsley, chopped 

  • 2 lemon wedges 

  • 1tbsp olives, chopped


  1. Preheat the oven to 400 degrees Fahrenheit.

  2. Add olive to a sauté pan over medium low heat, add in diced onions + ½ tsp salt and sauté for 5 minutes until onions are translucent. Add in minced garlic and sauté for 30 seconds. 

  3. Next add in paprika, cumin, coriander + 1tsp black pepper, allow spices to bloom in the oil until fragrant, 30 seconds.

  4. Deglaze the pan with tomato sauce and add in ½ tsp salt.

  5. Add in chickpeas, turn heat up to medium, cook until reduced by half, about 5 minutes. 

  6. Fold in chopped kale, it will shrink. 

  7. Turn the heat off and top with fish filets. 

  8. Sprinkle the cod with remaining ¼ tsp salt + ¼ black pepper. 

  9. Pop the entire pan into the oven until the fish is opaque and flaky, around 20 minutes. 

  10. Garnish with chopped parsley, olive, and squeeze of lemon. 

**This recipe was developed with Morton’s Kosher Salt, please note salts can vary in their level of saltiness. When we season as we go, it develops more flavor.