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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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  • Step 1

    Begin by chopping the aubergine and red capsicum into bite-sized pieces, and finely chopping the garlic. Slice the spring onion and set aside for garnish.

  • Step 2

    Heat a large pan over medium heat with 2 tablespoons of olive oil per person. Once hot, add the chopped aubergine and capsicum to the pan. Season with salt and pepper, and sauté for about 10-15 minutes, or until the vegetables are tender and starting to caramelize, stirring occasionally.

  • Step 3

    Add the finely chopped garlic to the pan with the vegetables and sauté for another 1-2 minutes until fragrant. Be careful not to let the garlic burn.

  • Step 4

    To the sautéed vegetables, add the tomato paste, raisins, a pinch of sugar, a splash of red grape vinegar, and a splash of balsamic vinegar. Stir well to combine. Let the mixture simmer for about 10 minutes, allowing the flavors to meld together. Adjust the seasoning with salt and pepper according to taste.

  • Step 5

    While the caponata is simmering, season the Nile perch fillets with salt and pepper. Heat a grill pan over medium-high heat and brush with a thin layer of olive oil. Grill the fish for 3-4 minutes on each side, or until it is cooked through and easily flakes with a fork.

  • Step 6

    Finely slice the fresh mint and chop the parsley. Once the caponata sauce is ready, stir in half of the mint and parsley, reserving some for garnish.

  • Step 7

    Serve the grilled fish alongside the aubergine caponata. Garnish with the remaining mint, parsley, and sliced spring onions.

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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