Italian fish and vegetable stew recipe for a hearty meal

Ingredients for Italian fish and vegetable stew

• 450 g firm white skinless fish fillets (such as cod or halibut), cut into 5 cm pieces

• kosher salt, freshly ground pepper

• 15 ml fresh lemon juice

• 15 ml red wine vinegar

• 2.5 ml Dijon mustard

• 45 ml extra-virgin olive oil, divided

• 120 g dry or instant polenta (coarse cornmeal)

• 1 garlic clove, smashed

• 1 medium yellow pepper, deseeded, cut into 5 cm pieces

• 1 medium courgette, cut into 5 cm pieces

• 500 g cherry or grape tomatoes, halved

• 15 ml slivered fresh basil (or 5 ml dried), plus whole leaves for serving

• 5 ml chopped fresh oregano (or 2.5 ml dried), plus whole leaves for serving

How to make Italian fish and vegetable stew

1. Season the fish with salt and pepper. \

2. In a medium bowl, whisk together the lemon juice, vinegar, mustard, and 30 ml of oil. \

3. Add the fish to the marinade, tossing to coat, and chill until ready to use. \

4. Cook the polenta according to the package instructions. \

5. Meanwhile, heat the remaining 15 ml of oil in a large frying pan over medium-high heat. \

6. Cook the garlic, stirring occasionally, until it begins to brown, about 2 minutes. Transfer the garlic to a plate. \

7. In the same frying pan, cook the bell pepper, stirring frequently, until it starts to brown and soften, about 3 minutes. \

8. Add the zucchini, cover the pan, and cook for a further 3 minutes. \

9. Reduce the heat to medium-low. Add the tomatoes, garlic, fish, dressing, 1 tablespoon of slivered basil, and 1 teaspoon of chopped oregano. Season with salt and pepper. \

10. Cover and simmer until the fish is cooked through, about 5 minutes. Discard the garlic if desired. \

11. Divide the polenta among bowls and arrange the fish mixture on top. \

12. Garnish with additional basil and oregano before serving.

Disclaimer
While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.