Stewed cod with polenta

Ingredients

• 3Alaska cod fillets
• 150 gfine cornmeal
• 150 gcherry tomatoes
• 1carrot
• 1onion
• 1celery stick
• to tasteparsley
• to tasteextra-virgin olive oil
• to tastesalt
• as neededwater

Instructions

1. 1

   Chop the vegetables

   Finely chop the celery, carrot and onion, then cut the cherry tomatoes into pieces.

2. 2

   Cook the polenta

   Heat salted water in a pan and stir in the cornmeal. Cook for 45–50 minutes, stirring from time to time and taking care to prevent lumps from forming.

3. 3

   Cook the cod

   Soften the celery, carrot and onion in extra-virgin olive oil. Add the cherry tomatoes, cod fillets and salt, then cook for 10–12 minutes. Finish with parsley.

4. 4

   Shape the polenta

   When the polenta is ready, shape it into small moulds to form the base of the dish.

5. 5

   Assemble the plates

   Set the cod and the other stew ingredients on top of the polenta moulds and serve.

What is stewed cod with polenta?

Polenta, made by cooking cornmeal with water, is a traditional staple in parts of northern Italy. It is often served alongside sauces, meat or fish, and its mild flavour makes it a natural match for a tomato-based stew.

Here, cod is cooked with cherry tomatoes, carrot, onion and celery, then served on shaped polenta. The soft fish and vegetables contrast with a firmer polenta base that catches the cooking juices.

Nutrition and macros by portion

The nutrition label shows one serving as written: 290 calories, 23g protein, 37g carbs, 6g fat.

The cornmeal supplies most of the carbohydrates, while olive oil contributes most of the fat and cod provides the main protein. Serve with a generous side of green vegetables for a more balanced plate; these estimates are approximate because the fillet weight and oil quantity are not specified.

The polenta base

Slow cooking: This method gives the cornmeal 45–50 minutes to absorb the salted water. Stir occasionally and scrape across the bottom of the pan to help prevent lumps and sticking.

Shaping: The recipe calls for moulds once the polenta is cooked. Work while it is still warm and pliable, and use a little water on your hands or mould if it sticks.

Building the stew

Aromatic vegetables: Finely chopped celery, carrot and onion soften in olive oil before the tomatoes and cod go in. Keep the heat moderate so they become tender without catching.

Tomatoes: Cherry tomatoes add moisture and a gentle sweetness as they cook. Cutting them into pieces helps their juices mingle with the vegetables.

Cooking the cod gently

Add the fillets after the vegetables and tomatoes, then cook them for the stated 10–12 minutes. The exact time depends on the fillets’ thickness, so check that the flesh is opaque and flakes easily.

Avoid vigorous stirring once the fish is in the pan; turning it gently helps keep the fillets in larger pieces.

Serving and texture

The shaped polenta provides a firm base beneath the soft fish and vegetables. Spoon the stew over it just before serving so the polenta takes on some of the tomato juices without sitting in them for too long.

Add the parsley at the end, as the recipe directs, to bring a fresh herbal note to the finished dish.

Timing and preparation

The polenta is the longest part of the recipe, taking 45–50 minutes, while the stew cooks for 10–12 minutes. Chop the vegetables while the water heats to make good use of the cooking time.

The method does not specify the amount of water for the polenta. Add enough for the cornmeal to cook to a thick, spoonable consistency, following the directions on the cornmeal if available.

What to serve alongside

A crisp green salad or simply dressed leafy vegetables make a fresh accompaniment to the soft polenta and tomato stew. Keep additional sides lightly seasoned so they do not compete with the parsley and vegetables.

For a more substantial meal, serve an extra portion of polenta or add cooked greens alongside the fish.

Recipe notes & tips

• Stir the cornmeal in gradually to help keep the polenta smooth.
• Stir the polenta regularly enough to prevent it catching on the bottom of the pan.
• Chop the vegetables evenly so they soften at a similar pace.
• Keep the fish in larger pieces by turning it gently rather than stirring the pan vigorously.
• Shape the polenta while warm, before it firms up as it cools.
• Spoon the stew over the polenta just before serving to preserve the base’s shape.

Variations

• Add garlic: Soften a finely chopped clove with the other vegetables.
• Use chopped tomatoes: Replace the cherry tomatoes with an equal weight of chopped fresh tomatoes.
• Add chilli: Include a little chopped chilli with the vegetables for gentle heat.
• Finish with lemon: Add a squeeze of lemon juice just before serving for a brighter flavour.
• Serve soft polenta: Skip the moulds and spoon the cooked polenta into bowls beneath the stew.

Common mistakes to avoid

• Lumpy polenta: Stir the cornmeal into the hot water gradually and keep stirring as it thickens.
• Polenta sticking: Stir and scrape the bottom of the pan regularly during its long cooking time.
• Vegetables catching: Use moderate heat and soften them in the oil before adding the other ingredients.
• Broken cod: Turn the fillets gently and avoid vigorous stirring after adding them.
• Overcooked fish: Check the fillets as they approach 10 minutes; remove them once opaque and flaky.
• Polenta too soft to shape: Cook it until thick and allow it a brief moment to firm before moulding.

How to store

Refrigerate leftover stew and polenta separately in airtight containers for up to 2 days. Reheat gently in a pan or microwave until piping hot; add a splash of water to loosen the polenta if needed.

Frequently asked questions