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Plated meal

Grilled Fish with Aubergine Caponata

  • Gluten Free
  • Paleo
  • Seafood
  • Low Calorie

Delicate white fish is paired with a robust roasted eggplant caponata sauce. Perfect for a week night dinner with a Mediterranean flare.

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Nutrition Per Serving

  • Calories 575
  • Carbs 121g
  • Fat 42g
  • Fibre 3.1g
  • Protein 27.6g
  • Sugar 113.2g

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  • 0.0 min

    Roughly chop the eggplant and capsicum.

  • 3.0 min

    Peel and finely chop the garlic.

  • 4.5 min

    Slice the spring onion.

  • 5.5 min

    Finely slice mint and parsley.

  • 7.0 min

    Heat 2/3 of the olive oil in a appropriately sized frying pan.

  • 8.0 min

    Add aubergine and cook, tossing occassionally, until completely softened and browned in spots (aubergine will abosrb all of the oil then slowly release some of it, about 6 minutes.

  • 13.0 min

    Push the aubergine to the side of the pan and add the remaining oil to the center of the pan.

  • 14.0 min

    Season the fish with salt and pepper. Rub with olive oil.

  • 15.0 min

    Add the red capsicum, galic and spring onion. Cook, stirring frequently, until the vegetables are softened (about 3 minutes).

  • 16.0 min

    Toss to combine the vegetables with the aubergine.

  • 16.5 min

    Add the parsley, mint, tomato paste, raisins and vinegars, stir to combine.

  • 17.5 min

    Heat another frying pan over high heat.

  • 18.0 min

    Lower the heat of the caponata and add some water (a tablespoon at a time), as necessary, until the caponata has a sauce-like consistency that is loose, but doesn’t run freely over a plate.

  • 19.0 min

    Add the fish to the frying pan and sear until both sides are lightly golden and the fish is cooked through.

  • 20.0 min

    Season the caponata with with salt and pepper.

  • 22.0 min

    Remove the caponata from the heat.

  • 23.0 min

    Spoon the caponata evenly among serving bowls.

  • 26.0 min

    When the fish is cooked through, serve the atop the caponata.

Olive Oil
Olive Oil
3 tablespoons per person
3.00 Tablespoons
Aubergine
Aubergine
chopped
1.00 Medium
Red Capsicum
Red Capsicum
chopped
1.00 Whole
Garlic
Garlic
finely chopped
1.00 Clove
Fresh Mint
Fresh Mint
finely sliced
2.00 Grams
Fresh Parsley
Fresh Parsley
finely chopped
2.00 Grams
Tomato Paste
Tomato Paste
10.00 Grams
Raisins
Raisins
15.00 Grams
Sugar
Sugar
1.00 Teaspoons
Red Grape Vinegar
Red Grape Vinegar
5.00 Millilitres
Balsamic Vinegar
Balsamic Vinegar
5.00 Millilitres
Nile Perch
Nile Perch
130.00 Grams
Spring Onion
Spring Onion
sliced
2.00 Whole

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