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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.

Nutrition Per Portion

  • Calories

    575

  • Carbs

    121g

  • Fat

    42g

  • Fibre

    3.1g

  • Protein

    27.6g

  • Sugar

    113.2g

  • 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.

  • Ingredients

    Olive Oil

    3 tablespoons per person

    Aubergine

    chopped

    Red Capsicum

    chopped

    Garlic

    finely chopped

    Fresh Mint

    finely sliced

    Fresh Parsley

    finely chopped

    Tomato Paste

    Raisins

    Sugar

    Red Grape Vinegar

    Balsamic Vinegar

    Nile Perch

    Spring Onion

    sliced

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