Italian Fish and Vegetable Stew
- Preparing Time: -
- Total Time: -
- Served Person: 4 servings
- 1/2 tsp. dijon mustard
- 1 tbsp. fresh lemon juice
- 1 tbsp. red wine vinegar
- kosher salt, freshly ground pepper
- 1 garlic clove, smashed
- 3 tbsp. extra-virgin olive oil, divided
- 1 lb. firm white skinless fish fillets (such as mahi-mahi, cod, or halibut), cut into 2" pieces
- 1 cup dry or instant polenta (coarse cornmeal)
- 1 medium yellow bell pepper, seeds and ribs removed, cut into 2" pieces
- 1 medium zucchini, cut into 2" pieces
- 1 pint cherry or grape tomatoes, halved
- 1 tbsp. slivered fresh basil (or 1 tsp. dried), plus whole leaves for serving
- 1 tsp. chopped fresh oregano (or 1/2 tsp. dried), plus whole leaves for serving
- Carbohydrate 40 g(13%)
- Cholesterol 57 mg(19%)
- Fat 13 g(20%)
- Fiber 4 g(14%)
- Protein 27 g(55%)
- Saturated Fat 2 g(11%)
- Sodium 824 mg(34%)
- Calories 383
Preparation 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. Cook polenta according to package directions. 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. Cook bell pepper in same skillet, stirring frequently, until beginning to brown and soften, about 3 minutes. Add zucchini, cover, and cook 3 minutes. 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. Divide polenta among bowls. Arrange fish mixture over. Garnish with basil and oregano.
Preparation 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. Cook polenta according to package directions. 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. Cook bell pepper in same skillet, stirring frequently, until beginning to brown and soften, about 3 minutes. Add zucchini, cover, and cook 3 minutes. 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. Divide polenta among bowls. Arrange fish mixture over. Garnish with basil and oregano.
