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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


  • Carbs


  • Fat


  • Fibre


  • Protein


  • Sugar


  • 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



    Red Capsicum



    finely chopped

    Fresh Mint

    finely sliced

    Fresh Parsley

    finely chopped

    Tomato Paste



    Red Grape Vinegar

    Balsamic Vinegar

    Nile Perch

    Spring Onion