Fish Cooked with Fennel and Peppers (Acqua Pazza)

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Skill Level
Preparation Time 15 minutes Total Time 25 minutes
Servings 2 Cost Per Serving $6.47
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2 filetsCod (or any fish filet of your choice)
1 cupsFennel, sliced
2 eachBell Pepper, sliced (use roasted peppers if skins are not tolerated well)
1/2 cupRed Onion, sliced (optional)
1 1/2 cupsWater or Broth
1 eachLemon Juice and Zest
1/2 cupFresh Herbs (any of Parsley, Basil, Cilantro, etc.), roughly chopped
2 tbspOlive Oil
1/2 tspSea Salt & Black Pepper


  1. In a large saute pan over medium high heat, add oil. Add your fennel, onion and pepper and season with a pinch of salt.
  2. Cook, stirring occasionally until the veg starts to soften, about 4 minutes.
  3. Carefully pour in your water or broth and the zest and juice of a lemon. Place your fish filets on top of the veg. Once the liquid starts to bubble, cover with a lid and cook for about 6-8 minutes.
  4. Check the fish during to baste with some of the liquid. Once the thickest part of the fish flakes apart easily, it’s cooked through. Add your herbs.
  5. Plate the fish with the veg and sauce over top. Serve with a piece of grilled bread if you like.


  • Eating well may look a little different for everyone. If you're dealing with diarrhea or stomach upset, focus on foods that are low in insoluble fibre (have more soluble fibre), lactose, fat, caffeine and spices (chili, cayenne, curry). 
  • ​You may not be able to eat all types of fruits and vegetables. Choose ones without their skins and seeds and also try cooking vegetables until very soft.
  • Cod is an affordable source of lean protein. It is particularly high in the amino acid (protein building block) tryptophan, which is converted into serotonin in the body. Serotonin is a neurotransmitter (a chemical messenger sent through the nervous system) that can help improve mood and promote a restful sleep.