Theo, my husband, stopped eating meat about 2 years ago. He's not vegetarian, just not eating meat. For someone that loves food and cooking it, it's hard to have to change habits and meals. Especially for holidays, when most of my mains included turkey, beef or lamb. But I do understand and accept his decision (and eager to see the day he would ask for a nice juicy steak). Don't get me wrong, I don't encourage a diet with too much meat, I would rather militate for more veggies, but I think a correct quantity of good quality meat every week has its benefits. This is why I'm always making sure he has enough protein from alternative sources. So this weekend we enjoyed for lunch Baked Fish Stew which not only brought to the table some good protein and fatty acids, vitamins and minerals but also took away some calories and made a perfect, light, healthy meal.

I usually pair my Baked Fish Stew with polenta, but works just as great with steamy hot rice, fresh bread or just as it is. Dear husband, this is not an ad to persuade you eating meat, I have a lifetime of patience, and if that day may never come, it's ok, I will keep on bringing meat free dishes at the table. Still, some turkey for Christmas would me awesome. 

Ingredients for 4:

• 4 medium size sea breams (fillet, deboned and without skin)
• 2 tbsp. olive oil
• 1/2 tsp. chili flakes (1 tsp. if you prefer more spicy or not at all if you want not spicy)
• 5 bay leaves 
• 10 garlic cloves
• 100 ml dry white wine (for an alcohol free option, add 100 ml. water)
• 200 ml water
• 2 medium red onions 
• 2 medium yellow bell peppers
• 2 medium green bell peppers
• 5 medium tomatoes 
• 1 medium chopped parsley 
• salt and pepper to taste

Method:

1. When you buy the fish, ask the fishmonger to fillet the sea bream and take out skin. 
2. At home, rinse the fish through cold water and dry with kitchen towel. Check for bones with your fingers and if you might feel them, take them out. This step takes 10 min. but it's worth doing, especially if you serve this to kids. 
3. Thinly slice the red onion and garlic cloves. Cut the bell peppers into strips. Peel the tomatoes and cut them into small cubes. 
4. In a pan, over high heat, put the olive oil and onion. Stir and fry for 3 min. Add the garlic and fry for 2 min. Add the chili flakes and bay leaves and continue stirring for 2 more min. 
5. Pour the wine (or 100 ml hot water for an alcohol free option).
6. Add to the pan the bell peppers and cook for 5 min., stirring occasionally. 
7. Put the diced tomatoes and the 200 ml of boiling water. Add salt and pepper to taste and let everything simmer for 15 min on medium heat, stirring from time to time. 
8. Preheat oven at 200'C.
9. In an oven baking dish, pour 1/3 of the veggie stew. On top arrange the fish fillets and finish with the rest of 2/3 of vegetable sauce. Place the dish in the oven for 30 min. 
10. Take out of the oven and sprinkle with chopped parsley. Enjoy over steamy polenta or rice or just as it is!