Italian Fish and Vegetable Stew

Revisado por Editores de receitas do Reino UnidoAutoria de Editores de receitas do Reino UnidoPublicado originalmente 28 Jan 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, pimenta moída na hora
1 colher de sopa de suco de limão fresco
1 colher de sopa de vinagre de vinho tinto
1/2 colher de chá de mostarda Dijon
45ml de azeite de oliva extra-virgem, dividido
240ml dry or instant polenta (coarse cornmeal)
1 dente de alho, amassado
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.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.