Merluzzo Stufato Stewed Cod

Transport your taste buds to the Mediterranean with Merluzzo Stufato, a comforting stewed cod recipe brimming with bold flavors and wholesome ingredients. This one-pan dish combines tender, flaky cod fillets with a rich, savory sauce made from crushed tomatoes, dry white wine, and a blend of Kalamata olives and capers for a briny depth. Aromatic garlic, diced onion, and a hint of red pepper flakes add layers of flavor, while fresh parsley and a squeeze of lemon brighten every bite. Ready in just 40 minutes, this rustic yet elegant dish is perfect served with crusty bread or creamy polenta to soak up the hearty, tomato-based sauce. Whether you’re hosting a dinner party or seeking a quick weeknight meal, this Italian-inspired recipe is bound to impress. Keywords: stewed cod, Mediterranean recipe, Merluzzo Stufato, Italian seafood, one-pan dish.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces (about 6 oz each) Cod fillets
• 3 tablespoons Olive oil
• 1 medium (diced) Yellow onion
• 3 minced Garlic cloves
• 1 28 oz can Crushed canned tomatoes
• 1 cup Vegetable or fish stock
• 1 cup Dry white wine
• 0.5 cup (pitted and halved) Kalamata olives
• 2 tablespoons (rinsed) Capers
• 3 tablespoons (chopped) Fresh parsley
• 0.25 teaspoon Red pepper flakes
• 1 teaspoon (or to taste) Salt
• 0.5 teaspoon (or to taste) Black pepper
• 1 (cut into wedges for serving) Lemon

Directions

Step 1

Pat the cod fillets dry with paper towels and season both sides lightly with salt and black pepper. Set aside.

Step 2

In a large skillet or Dutch oven, heat the olive oil over medium heat.

Step 3

Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.

Step 4

Stir in the minced garlic and red pepper flakes, cooking for another 1-2 minutes until fragrant.

Step 5

Pour in the dry white wine and allow it to simmer for about 2 minutes to reduce slightly.

Step 6

Add the crushed tomatoes and vegetable or fish stock to the skillet. Stir to combine and bring the mixture to a gentle simmer.

Step 7

Stir in the olives, capers, and half of the chopped parsley. Season the sauce with salt and black pepper to taste.

Step 8

Nestle the seasoned cod fillets into the sauce, ensuring they are partially submerged.

Step 9

Cover the skillet and let the cod cook for 10-12 minutes, or until the fish is opaque and flakes easily with a fork. Avoid overcooking.

Step 10

Taste the sauce and adjust the seasoning if needed.

Step 11

Sprinkle the remaining chopped parsley over the dish just before serving.

Step 12

Serve the Merluzzo Stufato hot with lemon wedges on the side for added brightness. Pair with crusty bread or polenta to soak up the delicious sauce.

Nutrition Facts

Serving size	(2322.4g)

Amount per serving	% Daily Value*
Calories	1692.4

Total Fat 79.2g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 292.4mg	0%
Sodium 6379.4mg	0%
Total Carbohydrate 73.5g	0%
Dietary Fiber 22.9g	0%
Total Sugars 32.9g
Protein 133.1g	0%

Vitamin D 272IU	0%
Calcium 460.9mg	0%
Iron 14.3mg	0%
Potassium 4807.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.3%

Protein: 34.6%

Carbs: 19.1%