Italian-inspired seafood medley with fresh vegetables in a fragrant broth.
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Nutrition per Serving
Ingredients
Estimated total cost: €14.06 · €3.52/serving
- 1 lb. premium firm white skinless fish fillets (such as mahi-mahi, cod, or halibut), cut into 2 pieces"Est. price €8.50–€15.00
- "A pinch of kosher salt, freshly ground black pepper (season fish generously for enhanced flavor)"Est. price €0.01–€0.03
- "1 Tbsp. freshly squeezed lemon juice"Est. price €0.15–€0.30
- "1 Tbsp. exquisite red wine vinegar"Est. price €0.20–€0.45
- "1/2 tsp. of Dijon mustard"Est. price €0.05–€0.12
- "3 Tbsp. extra-virgin olive oil, divided (use 1 Tbsp. for marinating fish, 2 Tbsp. for vegetables)"Est. price €0.60–€1.20
- "1 cup of dry or instant polenta (coarse cornmeal) (cook according to package instructions for desired consistency)"Est. price €0.80–€1.50
- "1 fresh garlic clove, gently smashed (to release aromatic oils)"Est. price €0.10–€0.25
- "1 medium golden bell pepper, seeds and ribs removed, cut into 2 pieces"Est. price €0.90–€1.80
- "1 medium zucchini, cut into 2 pieces (keep the pieces uniform for even cooking)"Est. price €0.70–€1.40
Steps
- 1Begin by seasoning the fish with a pinch of salt and pepper. In a medium bowl, combine lemon juice, vinegar, mustard, and 2 tablespoons of oil. Place the seasoned fish in the mixture and coat it evenly before refrigerating until needed for further preparation.
- 2Prepare the polenta following the instructions provided on the packaging.
Cultural note
Seafood Veggie Medley in Aromatic Broth is a Mediterranean-inspired dish that highlights the use of olive oil, garlic, and fresh herbs like basil and oregano. The combination of seafood and vegetables reflects the traditional Mediterranean diet known for its health benefits.
Seasonal note
This Seafood Veggie Medley in Aromatic Broth is best enjoyed in the summer when fresh bell peppers, zucchinis, and cherry tomatoes are in season.
Health note
This dish is a good source of lean protein and fiber from the fish and vegetables. It is low in saturated fat but moderate in sodium, making it a balanced meal. The vitamins A and C from the vegetables contribute to a healthy immune system and skin.
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