Black Grenadier and Vegetable Stew
A simple, quick lunch from healthy deep-sea fish. This tasty meal pairs perfectly with vegetables and Italian pesto sauce. Just 250 g of black grenadier covers a person’s daily need for polyunsaturated fatty acids!
Updated : 05 March, 2026
Easy
About 20 min.
Ingredients
200 grams
Fish
0.5
Tomato
50 grams
Celery
0.5
Onions
0.5
Bell pepper
2
Garlic
2 tablespoon
Vegetable oil
50 grams
Cornstarch
60 grams
Pesto sauce
50 milliliters
Water
1 teaspoon
Sugar
to taste
Salt
Table
Table of volume measurements:
- teaspoon - 5 ml
- dessert spoon - 10 ml
- tablespoon - 20 ml
- glass - 200 ml
Preparation
Step 1
Cut the black grenadier fillet into small pieces (3-4 cm / 1.2-1.6 in) and pat dry with paper towels (they’ll absorb excess moisture). Coat the fish in starch and fry in vegetable oil until lightly golden. Place the cooked pieces on paper towels.
Step 2
Prepare the vegetables for the stew: cut the onion and bell pepper into large pieces, peel the celery and slice it, remove the skins from the tomatoes and dice them.
Step 3
Wash the skillet after frying the fish and heat it up. Add vegetable oil and sauté the vegetables, adding them in sequence for even cooking: onion with pepper first, then celery, and lastly tomatoes and garlic.
Step 4
Add the fried fish pieces to the vegetables. Add water, pesto sauce, salt, and sugar. Stew over medium heat for 5-7 minutes, stirring occasionally. Serve in a deep bowl and garnish with herbs.
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