Istrian Cod and Shrimp Brodet over Soft Polenta with Bay and Parsley
A weeknight Istrian brodet — the rustic Adriatic fish stew — built on cod, shrimp, tomato, bay, and a whisper of saffron, ladled over creamy yellow polenta. Cod and shrimp are two of the most iodine-dense seafoods, layered together in one bowl.
- Prep
- 8 min
- Cocción
- 17 min
- Total
- 25 min
- Porciones
- 1
Ingredientes
- 100gcod fillet, cubed
- 5(~70g)medium shrimp, peeled and deveined
- 1/3cup (50g dry → 200g cooked)polenta (cornmeal), instant
- 1cup (240ml)water (for polenta)
- 1/2small (~50g)yellow onion, finely diced
- 1medium (~120g)tomato, chopped (or 1/2 cup canned)
- 1.5tbsp (21g)extra virgin olive oil
- 2cloves (6g)garlic, sliced
- 1(whole)bay leaf
- 1small pinch (~0.05g)saffron threads
- 1tbsp (15ml)white wine vinegar
- 1/4cup (60ml)water (for stew)
- 2tbsp (8g)parsley, chopped
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Preparación
- 01
Bring 1 cup water with a pinch of salt to a boil in a small saucepan. Whisk in the polenta in a slow stream, lower heat to low, and cook 3-5 minutes until soft and creamy. Stir in 1/2 tbsp olive oil and cover off heat.
- 02
Heat the remaining 1 tbsp olive oil in a wide skillet over medium. Add the diced onion and a pinch of salt; cook 4 minutes until soft and translucent.
- 03
Add the garlic, bay leaf, and saffron. Cook 30 seconds.
- 04
Stir in the tomato, vinegar, and 1/4 cup water. Bring to a simmer and cook 4 minutes, pressing the tomato lightly to release its juice.
- 05
Nestle the cubed cod into the broth. Cover and simmer 4 minutes.
- 06
Add the shrimp. Cover and simmer 2-3 minutes more until the shrimp curl and turn opaque and the cod flakes easily.
- 07
Spoon the polenta into a wide bowl. Ladle the brodet generously over the top. Discard the bay leaf, finish with chopped parsley and a crack of pepper.
Nutrición (por porción)
- Calories
- 502kcal
- Protein
- 33g
- Carbs
- 50g
- Fat
- 14g
- Fiber
- 4g
- Selenium
- 50mcg
- Zinc
- 2.2mg
- Iron
- 3mg
- B12
- 1.8mcg
- Iodine
- 130mcg
- Sodium
- 750mg