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Almost no-oil Pan Fried Eggplant
Recipe video above. This is a recipe for how to cook eggplant on the stove with virtually no oil - less than 1/2 teaspoon for a whole eggplant! I use a highly effective, simple pan-steaming method used for Asian dumplings like gyoza! Eat it as is, or see in post for a list of toppings and sauces to serve with this pan fried eggplant. Which one is your favourite??
Prep Time
3 mins
Cook Time
3 mins
Total Time
13 mins
Servings: 2
Calories: 121 kcal
Course:
Side Dish , Main Course
Cuisine:
American
Ingredients
- 1 large eggplant (aubergine), around 20cm/8” (~400g/14 oz) (Note 1)
- Olive oil spray (or other oil spray) (Note 2)
- 1/2 tsp cooking salt / kosher salt
- 1/4 tsp black pepper
- 1/4 cup water
Sauces and toppings for serving:
- See in post for ideas and links to recipes for sauces etc!
Instructions
- Cut the eggplant into 2cm / 0.8” rounds.
- Spray each side generously with oil and sprinkle with salt and pepper.
- Brown - Heat a large non-stick pan with a lid over medium high heat, no oil. (Note 3) Add the eggplant slices and pan fry for 1 1/2 to 2 minutes on each side or until you get some nice browning on it. As much or as little as you want!
- Pan steam - Carefully add water around the eggplant (it will bubble and steam, so do this carefully). Then immediately cover with a lid to trap the steam in. Steam for 2 minutes or until the water has evaporated.
- Check - Use a butter knife to check to ensure the eggplant is cooked through. If not, add a bit more water and steam again!
- Serve - Transfer to a serving plate and serve! Great as is, or to dress it up a tiny bit, add a swish of olive oil, squeeze of lemon juice and parsley leaves, or a smear of chilli crisp! See in post for more ways to serve.
Cup of Yum
Notes
- Eggplant (aubergine) - For Asian eggplant (ie the long thin cucumber shaped ones), split in half lengthwise. Sear the cut face and the skin side. Add water and cook using this method.
- Thickness of slices – This method is for thick slices of eggplant around 2 – 2.5cm / 1” thick. If you are after thin slices of eggplant ~5mm / 0.2”, there’s no need to do the steaming step. You can just pan-fry it for 2 minutes on each side.
- Oil spray is the best for even coverage. If you prefer to brush oil on, you’ll need around 2 – 2 ½ tbsp of oil for 6 large rounds as pictured (eggplant absorbs oil so easily!).
- Lid for pan – I just use the lid of a large pot which is actually larger than my pan but works fine to trap the steam in. You could also use a baking tray.
- Leftovers will keep for 3 to 4 days but it does tend to get watery and mushy. Best served freshly cooked!
- Nutrition for the whole recipe ie assuming it serves 1!
Nutrition Information
Calories
121cal
(6%)
Carbohydrates
24g
(8%)
Protein
4g
(8%)
Fat
3g
(5%)
Saturated Fat
0.4g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
1172mg
(49%)
Potassium
923mg
(26%)
Fiber
12g
(48%)
Sugar
14g
(28%)
Vitamin A
95IU
(2%)
Vitamin C
9mg
(10%)
Calcium
39mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 121
% Daily Value*
| Calories | 121cal | 6% |
| Carbohydrates | 24g | 8% |
| Protein | 4g | 8% |
| Fat | 3g | 5% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 1172mg | 49% |
| Potassium | 923mg | 20% |
| Fiber | 12g | 48% |
| Sugar | 14g | 28% |
| Vitamin A | 95IU | 2% |
| Vitamin C | 9mg | 10% |
| Calcium | 39mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.