Italy · Fish and Seafood Dishes · Keto

Stewed Fish

Name: Stewed Fish
Prep time: 7 min
Cook time: 16 min
Total time: 23 min
Yield: 2 servings
Cuisine: Italian
Ingredients: 800 g white fish fillets; 2 onions, cut into half rings; 3 cloves garlic; 2 bell peppers; 400 g canned tomatoes in their own juice; 100 g seedless olives; 2 tbsp capers; 1/4 cup olive oil; 1 lemon, juice and zest; 1 tsp dried oregano; 1 tsp dried basil; 1/2 tsp red pepper flakes; to taste salt and freshly ground black pepper

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.

23 min 200 kcal 2 serves Medium🥑Keto🇮🇹Italy★★★★★4.8· 5 reviews

Ingredients

ServingsMetric

800 gwhite fish fillets
2 onions, cut into half rings
3 clovesgarlic
2 bell peppers
400 gcanned tomatoes in their own juice
100 gseedless olives
2 tbspcapers
¼ cupolive oil
1 lemon, juice and zest
1 tspdried oregano
1 tspdried basil
½ tspred pepper flakes
to tastesalt and freshly ground black pepper

Note from Sergei

Sergei Martynov

“The beauty of stewed fish lies in its gentle simplicity. Unlike frying or grilling, stewing treats fish with tenderness — a low, steady simmer in wine-enriched tomato sauce with cherry tomatoes that burst and release their sweet juice. I've learned the hard way that high heat is the enemy here: you want the sauce to barely bubble, just enough movement to cook the fish through without breaking it apart. A firm-fleshed fish like cod, monkfish, or halibut works best. The Italian tradition of acqua pazza taught me that the best fish dishes are often the least complicated ones.”

Add the fish to the sauce in the last 8-10 minutes of cooking — this is just enough time to cook it through without falling apart. If you add it too early, you'll end up with fish flakes in tomato soup.

Method

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.
Add the bell peppers and cook for another 3-4 minutes.
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.
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.
Add the juice and zest of the lemon and stir gently. Serve sprinkled with fresh parsley.

FAQ

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.

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Comments (1)

Sergei Martynov✍ Author
29d ago
The residual heat continues cooking the white fish fillets for 2-3 minutes after you remove it from the pan. I pull my stewed fish when it looks slightly underdone in the center — it finishes perfectly on the plate.