Italian Fish and Vegetable Stew

Ingredients for Italian Fish and Vegetable Stew

• 450g firm white skinless fish fillets (such as mahi-mahi, cod, or halibut), cut into 2" pieces

• Kosher salt, freshly ground pepper

• 1 tablespoon fresh lemon juice

• 1 tablespoon red wine vinegar

• 1/2 teaspoons Dijon mustard

• 45ml extra-virgin olive oil, divided

• 240ml dry or instant polenta (coarse cornmeal)

• 1 garlic clove, smashed

• 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.

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.