Mediterranean Freekeh & Cod Skillet with Sumac Tomatoes

Ingredients

• 0.5 cup Freekeh, uncooked
• 1 cup Low-sodium vegetable broth
• 225 g Cod fillets
• 1 cup Cherry tomatoes
• 0.25 cup Red onion
• 2 cloves Garlic
• 2 cups Baby spinach
• 3 tbsp Extra virgin olive oil
• 0.5 Lemon 0.5 Lemon
• 2 tbsp Fresh mint
• 2 tbsp Fresh parsley
• 1 tsp Sumac
• 0.25 tsp Black pepper
• 1 pinch Sea salt

Instructions

1. Prepare Freekeh: Rinse freekeh thoroughly under cold water. In a small saucepan, combine the rinsed freekeh and low-sodium vegetable broth. Bring to a boil over high heat, then immediately reduce heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and freekeh is tender with a slight chew.
2. Prep Remaining Ingredients: While the freekeh simmers, pat the cod fillets dry with a paper towel. Halve the cherry tomatoes, thinly slice the red onion, mince the garlic, and finely chop the fresh mint and parsley.
3. Sear Cod: Season the cod fillets with a pinch of sea salt (optional, as broth is low-sodium) and black pepper. Heat 1 tbsp of olive oil in a large non-stick skillet over medium-high heat. Once hot, add the cod fillets and sear for 3-4 minutes per side, until golden brown, flaky, and cooked through. Remove the cod from the skillet and set aside.
4. Sauté Vegetables: In the same skillet, add the remaining 2 tbsp of olive oil. Add the halved cherry tomatoes, thinly sliced red onion, and sumac. Sauté for 5-7 minutes, stirring occasionally, until the tomatoes begin to soften and burst. Add the minced garlic and cook for another minute until fragrant.
5. Combine & Finish: Remove the skillet from heat. Stir in the fresh baby spinach until it wilts (this will happen quickly from the residual heat). Once the freekeh is cooked, add it to the skillet with the vegetables. Stir in the lemon juice, chopped fresh mint, and chopped fresh parsley. Gently flake the seared cod into bite-sized pieces and fold it into the freekeh mixture, or arrange the fillets on top. Serve immediately.

Nutrition (per serving)