Equipment
Ingredients
Aromatics & Spices
- 30 ml olive oil
- 1 yellow onion, diced
- 4 garlic, minced
- 15 g fresh ginger, grated
- 4 g ground cumin
- 4 g ground coriander
- 4 g smoked paprika
- 3 g ground turmeric
- 1 g ground cinnamon
Broth & Legumes
- 400 g crushed tomatoes, canned
- 900 ml vegetable broth
- 100 g brown lentils, rinsed and picked over
- 240 g canned chickpeas, drained and rinsed
Protein & Finishers
- 450 g cod fillet, skinless, cut into 4cm chunks
- 15 g fresh cilantro, chopped
- 15 g fresh parsley, chopped
- 30 ml lemon juice, freshly squeezed
- g kosher salt
- g black pepper
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 422 kcal
- Protein
- 34 g
- Carbohydrates
- 49 g
- Fat
- 11 g
- Fiber
- 11 g
- Sugar
- 11 g
- Sodium
- 1592 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 48 mg
- Potassium
- 1292 mg
- Calcium
- 147 mg
- Iron
- 6.4 mg
- Magnesium
- 107 mg
- Phosphorus
- 427 mg
- Zinc
- 2.4 mg
- Vitamin A
- 122 mcg
- Vitamin C
- 27 mg
- Vitamin D
- 1.0 mcg
- Vitamin E
- 2.6 mg
- Vitamin K
- 83 mcg
- Vitamin B6
- 0.7 mg
- Vitamin B12
- 1.0 mcg
- Thiamin
- 0.42 mg
- Riboflavin
- 0.21 mg
- Niacin
- 3.7 mg
- Folate
- 174 mcg
- Water
- 407 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the olive oil in a heavy-bottomed Dutch oven over medium heat. Add the diced onion and saute until softened and translucent, about 5 to 7 minutes.
Stir in the minced garlic, grated ginger, cumin, coriander, smoked paprika, turmeric, and cinnamon. Cook stirring continuously for one minute until the spices are highly fragrant and toast lightly in the oil.
Pour in the crushed tomatoes and vegetable broth, then stir in the brown lentils. Bring the mixture to a gentle boil, reduce the heat to low, cover the pot, and simmer for 30 minutes.
Add the drained chickpeas to the pot. Continue to simmer gently for another 15 minutes, or until the lentils are completely tender but not falling apart.
Gently nestle the chunks of cod into the simmering broth. Cover and cook undisturbed for 5 to 7 minutes until the fish is opaque, flakes easily, and reaches a safe internal temperature of 63°C/145°F.
Remove the pot from the heat. Gently fold in the chopped cilantro, parsley, and lemon juice. Taste the broth and adjust seasoning with kosher salt and black pepper before serving.
Chef's Notes
- Toasting your spices in the oil before adding liquid is crucial; it unlocks fat-soluble flavor compounds and prevents a powdery taste in the final dish.
- If making this soup ahead of time, stop cooking before adding the cod. Reheat the base to a simmer and poach the fresh cod just before serving to maintain the perfect texture.
- Rinsing the canned chickpeas removes excess starch and sodium, which gives you a cleaner broth and more control over the final seasoning.
- Be careful when handling raw fish to prevent cross-contamination; wash hands and cutting boards thoroughly after prepping the cod.
Storage
Refrigerator: 3 days — Store the fish separately from the soup base if possible to prevent overcooking upon reheating.
Freezer: 1 month — Freeze the soup base only. The cooked cod will become mushy if frozen and thawed in the broth.
Reheating: Warm gently on the stove over medium-low heat. Do not boil vigorously or the cod will disintegrate.
Troubleshooting
Cod breaks apart completely into the soup
Cause: Boiling the soup too vigorously after adding the fish or over-stirring the pot
Fix: Cannot be fixed, but the soup will still be delicious as a flaked fish chowder
Prevention: Reduce heat to a very gentle simmer and completely refrain from stirring once the fish is added
Lentils remain hard and crunchy
Cause: Acidic environment from the tomatoes slowed down the softening process, or old lentils were used
Fix: Remove the fish if possible, and continue simmering the soup for another 15 to 20 minutes, adding a splash of water if it becomes too thick
Prevention: Ensure lentils are fresh and simmer until fully tender before adding the fish
Cultural Context
Drawing deep inspiration from Harira, a cherished traditional Moroccan soup often enjoyed to break the fast during Ramadan, this variation incorporates the coastal bounty of North Africa. The signature Maghrebi spice profile of cumin, turmeric, and cinnamon creates a profoundly complex, earthy flavor base that balances perfectly with the delicate, flaky texture of the poached cod.
