ItalyStewed Fish
This recipe combines the tenderness of fish with the flavor of Mediterranean herbs and spices, as well as the sourness of tomatoes and olives. Light yet rich and flavorful.
What you'll need
Ingredients
- 800 gSee recipes with white fish fillets
white fish fillets (cod or sea bass)
i - 2See recipes with onions
onions, cut into half rings
i - 3 clovesSee recipes with garlic
garlic, minced
i - 2See recipes with bell peppers
bell peppers, cut into strips
i - 400 gSee recipes with canned tomatoes in their own juice
canned tomatoes in their own juice
i - 100 gSee recipes with seedless olives
seedless olives
i - 2 tbspSee recipes with capers
capers
i - 1/4 cupSee recipes with olive oil
olive oil
i - 1See recipes with lemon
lemon, juice and zest
i - 1 tspSee recipes with dried oregano
dried oregano
i - 1 tspSee recipes with dried basil
dried basil
i - 1/2 tspSee recipes with red pepper flakes
red pepper flakes (optional)
i - to tasteSee recipes with salt and freshly ground black pepper
salt and freshly ground black pepper
i
How to make it
Instructions
- 1
In a large skillet with high sides, heat the olive oil over medium heat. Add the onion and garlic and sauté until soft, about 5 minutes.
- 2
Add the bell peppers and cook for another 3-4 minutes.
- 3
Pour in the tomatoes with their juice, add the olives, capers, oregano, basil and red pepper flakes. Stir and braise over low heat for 10 minutes.
- 4
Place the fish fillets on top of the vegetables, season with salt and pepper. Cover with a lid and braise over low heat for 10-12 minutes until the fish separates easily into pieces.
- 5
Add the juice and zest of the lemon and stir gently. Serve sprinkled with fresh parsley.
Frequently Asked Questions
What fish is best for Italian stewed fish in tomato sauce?
Firm, mild-flavoured varieties are ideal: cod, halibut, sea bass, or sea bream. Tilapia fillet also works well — just add it at the very end as it only needs 5–6 minutes.
What to serve with Italian stewed fish?
Classic choice is bruschetta or ciabatta to mop up the sauce. Pasta (linguine, spaghetti) or polenta also pair beautifully. For a lighter option, go with rice or roasted vegetables.
Can Italian stewed fish be made ahead and how to store it?
The tomato-vegetable sauce can be made up to 2 days in advance and refrigerated. Add the fish only right before serving — reheated fish loses its texture and becomes mushy.
How to reduce the heat in Italian stewed fish without losing flavour?
Simply omit the chilli or reduce it to a small pinch of flakes. The Italian character is preserved through the capers, basil, and lemon zest.
Why does the sauce turn watery when stewing fish and how to thicken it?
Tomatoes release a lot of liquid — keep the pan uncovered while simmering. Let the sauce bubble for 10–15 minutes over medium heat without a lid until it reaches the consistency you want.
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