Mediterranean Cod and Chickpea Ragu

Looking for a healthy and flavourful dinner that’s quick to make and perfect for busy weeknights? This Mediterranean Cod and Chickpea Ragu ticks all the boxes. Packed with protein-rich chickpeas, tender white fish, and colourful vegetables in a rich tomato-based sauce, it’s a comforting meal the whole family will love.

Updated July 2025

Fish and seafood have been an important ingredient in my healthy eating journey and Mediterranean Cod and Chickpea Ragu is one of my favourite ways to enjoy it. It’s hearty and warming but quick to make, warming in the winter but light enough for even the hottest summer evenings.

Inspired by the vibrant flavours of Mediterranean cuisine, this easy one-pan recipe can be naturally gluten-free and is ready in under 45 minutes. Using canned tomatoes means you don’t have to simmer the ragu for hours. The vegetables should be lightly cooked and still retain their shape. Whether you’re trying to eat more fish, cut down on red meat, or simply want a wholesome meal packed with goodness, this dish is a delicious place to start.

Mediterranean Cod and Chickpea Ragu is a mildly seasoned dish so it’s perfect for all the family. I have found that even those who aren’t that keen on fish really enjoy it. You can use any firm white fish for this recipe although I generally use cod loins or haddock. Please use seafood which has been sustainably fished.

How To Adapt This Recipe With Chicken

You can also use chicken breasts or chicken supremes in this recipe. Simply nestle them into the ragu instead of the fish. However please remember that chicken needs to be cooked for longer, likely for at least 30 to 35 minutes, until it reaches an internal temperature of 74°C (165°F) and no pink remains inside.

Is This Recipe Gluten Free?

Mediterranean Cod and Chickpea Ragu is naturally gluten free, provided you serve it with/on something gluten free, such as rice, quinoa or potatoes.

Tips for Making Mediterranean Cod and Chickpea Ragu

Mis en place (or having everything ready before you begin) is really important with this recipe, as it comes together so quickly. I chop all the vegetables up first and get everything out ready to go before I begin.

It’s a good idea to boil water ready to cook rice, couscous or quinoa, my favourite sides to serve with Mediterranean Cod and Chickpea Ragu. Put the rice or quinoa on to cook as you start the recipe so it will be ready on time. When making couscous, put the hot stock over the couscous while you are simmering the ragu. As long as you keep it covered it should be the perfect temperature to serve just as this cod is finished.

Mashed or crushed new potatoes work well as a side with Mediterranean Cod and Chickpea Ragu too, but I generally save those for cooler days.

One final tip – be careful not to overcook the fish. Cod takes very little time to cook, especially immersed in sauce as it is in this recipe. Ten minutes really should be about right, unless your fillets of fish are very thick indeed. Fish is cooked when it flakes lightly with a fork.

This easy Mediterranean  Cod and Chickpea Ragu has become a go-to in our kitchen. It is simple enough for busy evenings, yet special enough to serve when friends come round.

If you try it, I would love to hear what you think. Please feel free to leave a comment or give it a star rating below. And if you enjoy this recipe, don’t forget to pin it or share it with a friend!

Mediterranean Cod and Chickpea Ragu – Printable Recipe

Created by: April J Harris

Mediterranean Cod and Chickpea Ragu

Course Main Course

Cuisine Canadian

Servings 4

My Mediterranean Cod and Chickpea Ragu is ready in under 45 minutes. It's gluten‑free, family‑friendly and full of vibrant veggies!

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 tablespoon mild olive oil
• 2 leeks, finely sliced You can use 1 onion, peeled and finely chopped instead of 2 leeks
• 3 cloves of garlic, peeled (or 2 teaspoons Very Lazy Garlic)
• 1 red pepper, cored, de-seeded and cut in chunks about one inch square-ish
• 1 large zucchini, cut in half moons Zucchini are also known as courgettes.
• 1 teaspoon dried basil
• ½ teaspoon dried oregano
• 1 teaspoon paprika
• ½ teaspoon each salt and freshly ground pepper, to taste Reduce the amount of salt for low salt diets.
• 1 14 ounce can chickpeas, drained and rinsed
• 1 14 ounce can chopped or diced tomatoes
• 1 large cod loin or 4 smaller fillets You can also use haddock, halibut or any firm white fish.
• 2 tablespoons finely chopped flat leaf parsley or 2 teaspoons dried parsley
• ¼ chopped spring onions, optional Spring Onions are also known as scallions.

Instructions

• Heat the oil in a large skillet or pan with a lid over medium heat.
• Sauté the leeks or onion until they begin to soften.
• Stir in the garlic, red pepper, zucchini, basil, oregano, paprika, salt and pepper.
• Cook for a couple of minutes until they begin to soften a little.
• Add the chickpeas and the tomatoes.
• Fill the tomato can a quarter full with water and pour that in as well.
• Bring the mixture to a boil, then reduce the heat and simmer for 5 minutes, stirring occasionally.
• Nestle the cod loin or fillets in with the tomatoey ragu.
• Sprinkle about half of the spring onions (scallions), over the top (if using).
• Cover the pan and simmer the Mediterranean Cod & Chickpea Ragu over low heat for about 10 minutes or until the fish is opaque and cooked through.
• Serve garnished with parsley and remaining spring onions.

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