Dive into a bowl of comfort with our Fish and Zucchini Puttanesca Stew! This Italian-inspired dish is not only a feast for the eyes but also a delightful medley of flavors that will transport your taste buds straight to the heart of Italy. With tender chunks of white fish swimming in a savory tomato broth, complemented by the freshness of zucchini and the briny bite of olives, this stew is perfect for a cozy dinner or a gathering with friends. Ready to impress your loved ones with a dish that’s both simple to prepare and bursting with flavor? Let’s get cooking!
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 lb white fish, cut into chunks
- 2 zucchinis, diced
- 1 can diced tomatoes
- 1/2 cup black olives, sliced
- 2 cloves garlic, minced
- 1 tsp red pepper flakes
- 2 tbsp olive oil
- 1 tsp oregano
- 4 cups vegetable broth
Instructions
- Begin by preparing all your ingredients. Cut the white fish into bite-sized chunks and set aside. Wash the zucchinis, then dice them into small pieces. Mince the garlic cloves and slice the black olives. Open the can of diced tomatoes and have the vegetable broth ready.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Once the oil is hot, add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it burn.
- Add the diced zucchinis to the pot and cook for about 5 minutes, stirring occasionally, until they start to soften.
- Stir in the red pepper flakes and oregano, allowing the spices to toast slightly for about 30 seconds.
- Next, pour in the can of diced tomatoes along with their juices and the vegetable broth. Stir the mixture well to combine all the ingredients.
- Bring the stew to a gentle simmer and let it cook for about 10 minutes, allowing the flavors to meld together.
- After 10 minutes, add the sliced black olives to the pot, followed by the chunks of white fish. Gently stir to incorporate the fish into the stew.
- Cover the pot and let the stew simmer for another 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
- Once the fish is cooked, taste the stew and adjust the seasoning if necessary, adding salt and pepper to taste.
- Serve the fish and zucchini puttanesca stew hot, garnished with fresh herbs if desired. Enjoy your delicious Italian-inspired meal!
Tips
- Ingredient Prep: To make the cooking process smoother, prepare all your ingredients beforehand. This includes cutting the fish, dicing the zucchinis, and mincing the garlic. Having everything ready will help you maintain a steady flow while cooking.
- Sautéing Garlic: Be cautious when sautéing garlic; it can burn quickly. Keep an eye on it and stir frequently to release its aromatic flavor without letting it turn bitter.
- Adjusting Spice Levels: If you prefer a milder stew, feel free to reduce the amount of red pepper flakes. You can always add more later if you like it spicier.
- Choosing Fish: While any white fish works well, options like cod or halibut are particularly great choices due to their flaky texture and mild flavor.
- Simmering: Allowing the stew to simmer for the full 10-15 minutes after adding the fish is crucial. This ensures that the fish is cooked through and absorbs all the wonderful flavors from the broth.
- Fresh Herbs: For an extra pop of flavor, consider garnishing your stew with fresh herbs like parsley or basil just before serving. It adds a lovely freshness that enhances the overall dish.
- Serving Suggestions: Pair your Fish and Zucchini Puttanesca Stew with crusty bread or over a bed of rice or pasta to soak up all the delicious sauce.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 12g
Protein: 25g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 55mg
