4.7 from 18 votes
Fish With Eggplant Caponata Sauce
Fish With Eggplant Caponata Sauce: delicate white fish is paired with a robust roasted eggplant caponata sauce. Perfect for a weeknight dinner and parties.
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4 servings
Calories: 408 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
For Eggplant Caponata Sauce
- 1 large eggplant cubed
- 8 oz cherry tomatoes
- 3 tablespoons olive oil plus more
- 1 larg yellow onion chopped
- 2 cloves garlic
- 1 red pepper chopped
- 1/2 teaspoon red pepper flakes optional
- 15 oz pureed Italian tomatoes (1 can)
- 1/2 cup black olives sliced in half
- 2 tablespoons capers drained
- 3 tablespoons balsamic vinegar
- 1 tablespoon tomato paste
- 1 -2 Tablespoons granulated sugar
- salt and pepper to taste
- parsley chopped, to taste
For Fish
- 4 White fish fillets your favorite kind
- lemon juice
- salt + pepper
- 2 teaspoons olive oil
Instructions
- For Eggplant Caponata Sauce
- Preheat oven to 400 degrees Fahrenheit
- Line a sheet pan with aluminum foil
- Place the cubed eggplant and drizzle with 1 Tablespoon of Olive Oil, salt and pepper. Toss to combine
- Roast the eggplant in the oven
- Place tomatoes in a bowl, toss with 2 teaspoons of olive oil salt and pepper
- When eggplant has been 10 minutes in the oven, add the tomatoes to the oven and bake for 10 more minutes
- Remove from oven and let them cool
- In a large skillet or pot add 1 tablespoon of olive oil
- Sautee the onions and red pepper until soft. Add the garlic and cook over medium low heat stirring frequently. Do not let the garlic burn. Season with salt and pepper
- Add the capers and olives. Continue cooking for 1 more minute
- Pour in the balsamic vinegar and cook until the vinegar has reduced by half
- Add the tomato puree, tomato paste, sugar, salt, pepper, roasted tomato and eggplant. Cook until the liquid has reduced by half and the sauce is thick
- Check for seasoning and remove from heat
- For Fish
- Add oil in a large sautee pan
- Season fish with salt, pepper and lemon juice on both sides
- Sautee fish for 2-3 minutes on each side (or until cooked)
- Assembly
- Place fish and top with caponata sauce
- Sprinkle parsley all over the sauce
- Enjoy!
Cup of Yum
Nutrition Information
Calories
408kcal
(20%)
Carbohydrates
26g
(9%)
Protein
38g
(76%)
Fat
19g
(29%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
12g
Cholesterol
85mg
(28%)
Sodium
518mg
(22%)
Potassium
1.342mg
(0%)
Fiber
7g
(28%)
Sugar
17g
(34%)
Vitamin A
2.328IU
(0%)
Vitamin C
72mg
(80%)
Calcium
74mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 408
% Daily Value*
| Calories | 408kcal | 20% |
| Carbohydrates | 26g | 9% |
| Protein | 38g | 76% |
| Fat | 19g | 29% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Cholesterol | 85mg | 28% |
| Sodium | 518mg | 22% |
| Potassium | 1.342mg | 0% |
| Fiber | 7g | 28% |
| Sugar | 17g | 34% |
| Vitamin A | 2.328IU | 0% |
| Vitamin C | 72mg | 80% |
| Calcium | 74mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.