ITALIAN FISH AND VEGETABLE STEW

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Italian Fish and Vegetable Stew image

With the nearly year-round availability of zucchini and cherry and grape tomatoes, this dish brings color and flavor to the table any time you'd like. Just be sure to choose a firm, light-flesh fish that will hold together when cooked.

Provided by Mindy Hermann, RDN

Categories     Soup/Stew     Fish     Lemon Juice     Vinegar     Mustard     Garlic     Bell Pepper     Zucchini     Tomato     Basil     Oregano     Wheat/Gluten-Free     Dairy Free     Dinner     Quick and Healthy     Quick & Easy     Crohn's & Colitis     Crohn's

Yield 4 servings

Number Of Ingredients 13

1 lb. firm white skinless fish fillets (such as mahi-mahi, cod, or halibut), cut into 2" pieces
Kosher salt, freshly ground pepper
1 Tbsp. fresh lemon juice
1 Tbsp. red wine vinegar
1/2 tsp. Dijon mustard
3 Tbsp. extra-virgin olive oil, divided
1 cup dry or instant polenta (coarse cornmeal)
1 garlic clove, smashed
1 medium yellow bell pepper, seeds and ribs removed, cut into 2" pieces
1 medium zucchini, cut into 2" pieces
1 pint cherry or grape tomatoes, halved
1 Tbsp. slivered fresh basil (or 1 tsp. dried), plus whole leaves for serving
1 tsp. chopped fresh oregano (or 1/2 tsp. dried), plus whole leaves for serving

Steps:

  • Season fish with salt and pepper. Whisk lemon juice, vinegar, mustard, and 2 Tbsp. oil in a medium bowl. Add fish, toss to coat, and chill until ready to use.
  • Cook polenta according to package directions.
  • Meanwhile, heat remaining 1 Tbsp. oil in a large skillet over medium-high. Cook garlic, stirring occasionally, until beginning to brown, about 2 minutes. Transfer garlic to a plate.
  • Cook bell pepper in same skillet, stirring frequently, until beginning to brown and soften, about 3 minutes. Add zucchini, cover, and cook 3 minutes.
  • Reduce heat to medium-low. Add tomatoes, garlic, fish and dressing, 1 Tbsp. slivered basil, and 1 tsp. chopped oregano; season with salt and pepper. Cover and simmer just until fish is cooked through, about 5 minutes. Discard garlic, if desired.
  • Divide polenta among bowls. Arrange fish mixture over. Garnish with basil and oregano.

Wazeb Khaskali
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I love the combination of flavors in this stew.


Azeemali Azema
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This stew is perfect for a cold winter night.


Johnny Draugh
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I'm going to make this stew for my next dinner party.


Morgan Smithson
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This stew is a great way to use up leftover fish and vegetables.


Hama Hbacha
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I can't wait to try this recipe. It looks so delicious.


Khoisad Alam
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This recipe is a keeper! I'll definitely be making it again.


Shantell Shantell
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This stew is a family favorite. We make it all the time.


Bizuneh Tibebu
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I love this recipe! It's so easy to make and the results are always delicious.


Ramu khanal
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This stew is perfect for a cold winter night. It's hearty and filling, and the flavors are just amazing.


Mohammad Imtiyaz
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I made this stew for a dinner party and it was a huge success. Everyone raved about the flavor and the presentation.


Jaesie Hansen
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This dish was a hit with my family! Everyone loved the combination of flavors and textures. I will definitely be making this again.


zhiman Hekim
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This recipe was easy to follow and the results were amazing. The stew was packed with flavor and the fish was cooked perfectly. I will definitely be making this again.


Alfie Dibb
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I'm not a big fan of fish, but this stew changed my mind. The fish was cooked perfectly and the vegetables were tender and flavorful. I'll definitely be making this again.


Slim Boy
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This stew was absolutely delicious! The flavors of the fish and vegetables blended perfectly, and the broth was rich and flavorful. I will definitely be making this again.