Deep Sea Fish & Vegetable Stew with Italian Pesto

A simple and quick lunch of healthy deep sea fish. A delicious lunch of healthy deep sea fish that goes well with vegetables and Italian pesto sauce. Just 250 g of black grenadier satisfies the daily need of the human body for polyunsaturated fatty acids!
cook time: 30 min
Owen Truitt
Deep Sea Fish & Vegetable Stew with Italian Pesto

Nutrition Facts (per serving)

213
Calories
16g
Fat
16g
Carbs
2g
Protein

Ingredients (1 portion)

Basic:

Garlic 2 clove
Tomatoes 0.5 pc
Salt to taste
Sugar (Taste) 1 tsp
Water 50 ml
Corn starch 50 g
Bulb onions 0.5 pc
Vegetable oil 2 tbsp
bell pepper 0.5 pc
Fish (Black grenadier fillet) 200 g
Celery (Celery stalk) 50 g
Pesto 60 g

Recipe instructions

Step 1

Step 1
Cut the black grenadier fillet into small pieces (3-4 cm) and dry with paper towels (they will absorb excess moisture). Then roll the fish in starch and fry in vegetable oil until light golden brown. Place the finished pieces on paper towels.

Step 2

Step 2
Prepare vegetables for the stew: coarsely chop the onion and bell pepper, peel and slice the celery, remove the skin from the tomatoes and chop into cubes.

Step 3

Step 3
Wash the pan after the fish and heat it up. Add vegetable oil and fry the vegetables, placing them in the pan sequentially to ensure even cooking: onions and peppers, then celery and last but not least, tomatoes and garlic.

Step 4

Step 4
Add the fried fish pieces to the frying pan with the vegetables. Add water, pesto, salt and sugar. Simmer the stew over medium heat for 5–7 minutes, stirring occasionally. Serve the dish in a deep plate, garnished with herbs.

Additional rubrics

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