Simple Italian Fish Vegetables Food

ITALIAN FISH AND VEGETABLE STEW

Steps:

• 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.

FISH EN PAPILLOTE, MEDITERRNANEAN-STYLE

Steps:

• Heat the oven to 425 degrees F.
• Season the fish with kosher salt and pepper on both sides.
• Prepare the sauce. Place the olive oil, lemon juice, shallots, garlic and spices in a small mixing bowl or measuring cup and whisk to combine.
• Prepare 4 large pieces of parchment paper (about 12 inches or so on each side). Fold the parchment pieces down the middle to mark two halves.
• Assemble the pouches. Place each fish fillet on the bottom half of a parchment piece. Spoon 2 tablespoons of the prepared sauce over the fish. Add 1 lemon slice, 1 tomato slice, and 1 bell pepper slice on top.
• Fold the top half of the parchment paper over the fish and veggies and go around to fold and secure each piece of parchment around the fish and veggies creating a well-wrapped pouch.
• Place the fish pouches on a large baking sheet. Bake on the middle rack of your heated oven for 12 to 15 minutes or until the fish is fully cooked and flakes easily.
• To serve, leave the fish and veggies in their own closed parchment pouches and transfer each pouch to a serving plate.

SICILIAN-STYLE FISH STEW RECIPE

Steps:

• Heat 1 tbsp olive oil in 5-quart Dutch oven (like this one) over medium heat. Add onions, celery, and a little salt and pepper (about 1/2 tsp each). Cook, stirring regularly, until softened (about 4 minutes). Add thyme, red pepper flakes and garlic and cook briefly until fragrant (about 30 more seconds).
• Now, stir in the white wine and reserved tomato juice from can. Bring to a simmer, and cook until the liquid is reduced by about 1/2. Add the tomatoes, vegetable broth, raisins, and capers. Cook for 15-20 minutes over medium heat until flavors combine.
• Pat the fish dry and season lightly with salt and pepper. Insert the fish pieces into the cooking liquid, and give everything a gentle stir so that the fish pieces are nicely covered in the cooking liquid. Bring to a simmer and cook for another 5 minutes. Remove the Dutch oven from the heat and cover. Let sit off heat for another 4-5 minutes so that the fish will finish cooking. Fish should be flaky when gently pulled apart with a paring knife. Finally, stir in the chopped parsley.
• Ladle the hot fish stew into serving bowls, top each with a few toasted pine nuts, if you like. Serve with your favorite crusty bread! Enjoy!

ITALIAN FISH AND VEGGIE POCKETS

Steps:

• Special equipment: 4 large sheets of aluminum foil or parchment paper
• Preheat the oven to 350 degrees F. In a small bowl mix together the lemon zest, salt, and pepper. Set aside.
• Lay out the 4 sheets of aluminum foil. Place 1/4 of the sugar snap peas, 1/4 of the yellow bell peppers, and 1/4 of the orange bell peppers on each sheet of foil. Over each pile of vegetables drizzle 2 tablespoons of white wine, 1 tablespoon of lemon juice, and 1 teaspoon of olive oil. Sprinkle with salt and pepper and gently toss.
• Top each pile of seasoned vegetables with a piece of fish. Sprinkle the fish with some of the reserved lemon zest mixture. Top each fish with 2 slices of lemon.
• Fold up the foil into an air-tight packet. Place the foil packets in the oven and bake for 15 to 18 minutes depending on the thickness of the fish. Sprinkle the fish with mint just before serving.

SIMPLE ITALIAN FISH & VEGETABLES

Steps:

• Pour 3/4 cup of the dressing over fish and vegetables in shallow glass or plastic dish; cover.
• Refrigerate 30 minutes to 1 hour to marinate. Drain; discard marinade.
• Preheat greased grill to medium heat. Grill fish and vegetables 15 minutes or until fish flakes easily with fork and vegetables are crisp-tender, turning and brushing occasionally with the remaining 1/4 cup dressing.

ROASTED FISH ITALIAN STYLE

Steps:

• Preheat the oven to fan 180C/ conventional 200C/gas 6. Take the fish fillets with the skin on, and season with salt and pepper. Heat the olive oil in a large pan and cook the fillets skin side down for 2-3 minutes until just crisp. Transfer to a large roasting tin, skin side down.
• Cut the cherry tomatoes in half and scatter around the fillets. Cut the olives in half and scatter over the tomatoes, followed by the pine nuts. Season.
• Put the tray in the oven and bake for 12-15 minutes, until the fish is tender. Remove from the oven and scatter the tomatoes with a the basil leaves. Spoon onto four warm plates and top each with fish. Drizzle with a little extra virgin olive oil.