Name: Italian Fish and Vegetable Stew | Epicurious
Cook time: 30 minutes
Total time: 30 minutes
Yield: 4 servings
Ingredients: 1 lb. firm white skinless fish fillets (such as mahi-mahi, cod, or halibut), cut into 2" pieces; Kosher salt, freshly ground pepper; 1 Tbsp. fresh lemon juice; 1 Tbsp. red wine vinegar; 1/2 tsp. Dijon mustard; 3 Tbsp. extra-virgin olive oil, divided; 1 cup dry or instant polenta (coarse cornmeal); 1 garlic clove, smashed; 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

Photo of a fish stew recipe developed for a crohn's disease diet.

Photo by Joseph De Leo, Food Styling by Anna Stockwell

Fast, healthy, one-pot—what could be better about this fish stew? How about this: it's a recipe that's likely friendly for those living with Crohn's Disease and Colitis.

Recipe information

Total Time
30 minutes
Yield
4 servings

Ingredients

1 lb. firm white skinless fish fillets (such as mahi-mahi, cod, or halibut), cut into 2" pieces

Kosher salt, freshly ground pepper

1 Tbsp. fresh lemon juice

1 Tbsp. red wine vinegar

1/2 tsp. Dijon mustard

3 Tbsp. extra-virgin olive oil, divided

1 cup dry or instant polenta (coarse cornmeal)

1 garlic clove, smashed

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

Preparation

Step 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.
Step 2
Cook polenta according to package directions.
Step 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.
Step 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.
Step 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.
Step 6
Divide polenta among bowls. Arrange fish mixture over. Garnish with basil and oregano.

TagsStew Soup/Stew Italian European Mahi-Mahi Fish Seafood Halibut Cod Main Dinner Gluten Free Dairy Free Nut Free Easy Weeknight Meals 30 Minutes or Less Quick Christmas Epicurious

Recipe notes

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