Estofado Italiano de Pescado y Verduras

Revisado por pares por Editores de recetas del Reino UnidoEscrito por Editores de recetas del Reino UnidoPublicado originalmente 28 Ene 2026

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This Italian fish and vegetable stew is a vibrant, Mediterranean-inspired dish that prioritises fresh flavours and balanced nutrition. Combining firm white fish like cod or halibut with sun-ripened cherry tomatoes, peppers, and courgettes, the stew is lightly infused with a tangy lemon and mustard dressing. Served over a bed of creamy polenta, it offers a satisfying contrast of textures that feels both light and deeply comforting.

As a brilliant option for a healthy weekday dinner, this recipe provides an excellent source of lean protein and essential vitamins. The use of fresh herbs like basil and oregano adds an authentic aromatic finish without the need for heavy sauces. It is a wonderful choice for those seeking a wholesome, gluten-free meal that the whole family can enjoy.

Ingredients for Italian Fish and Vegetable Stew

450g firm white skinless fish fillets (such as mahi-mahi, cod, or halibut), cut into 2" pieces
Sal kosher, pimienta recién molida
1 cucharada de jugo de limón fresco
1 cucharada de vinagre de vino tinto
1/2 cucharaditas de mostaza de Dijon
45ml de aceite de oliva virgen extra, dividido
240ml dry or instant polenta (coarse cornmeal)
1 diente de ajo, machacado
1 medium yellow pepper, seeds and ribs removed, cut into 2" pieces
1 medium courgette, cut into 2" pieces
575ml cherry or grape tomatoes, halved
1 tablespoon slivered fresh basil (or 1 teaspoon dried), plus whole leaves for serving
1 teaspoon chopped fresh oregano (or 1/2 teaspoons dried), plus whole leaves for serving

How to make Italian Fish and Vegetable Stew

Season fish with salt and pepper. Whisk lemon juice, vinegar, mustard, and 2 tablespoons 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 tablespoon 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 pepper in same skillet, stirring frequently, until beginning to brown and soften, about 3 minutes. Add courgette, cover, and cook 3 minutes.

Reduce heat to medium-low. Add tomatoes, garlic, fish and dressing, 1 tablespoon slivered basil, and 1 teaspoon 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.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.