Italian Fish and Vegetable Stew
A hearty Mediterranean-style fish stew featuring tender white fish, colorful bell peppers, zucchini, and cherry tomatoes served over creamy polenta. This healthy one-dish meal is brightened with fresh herbs and a light citrus-mustard dressing.
Ingredients
- •1 lb firm white fish fillets
- •1 to taste kosher salt and pepper
- •1 Tbsp fresh lemon juice
- •1 Tbsp red wine vinegar
- •½ tsp Dijon mustard
- •3 Tbsp extra-virgin olive oil
- •1 cup dry polenta
- •1 clove garlic
- •1 medium yellow bell pepper
- •1 medium zucchini
- •1 pint cherry tomatoes
- •1 Tbsp fresh basil
- •1 tsp fresh oregano
- •1 to taste herbs for garnish
Cooking Instructions
- 1.
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.
10 min
- 2.
Cook polenta according to package directions.
20 min
- 3.
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.
2 min
- 4.
Cook bell pepper in same skillet, stirring frequently, until beginning to brown and soften, about 3 minutes. Add zucchini, cover, and cook 3 minutes.
6 min
- 5.
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.
5 min
- 6.
Divide polenta among bowls. Arrange fish mixture over. Garnish with basil and oregano.
5 min
