Fried fish with sweet and sour caponata topcook.tomathouse.com
Ingredients:
- 3 tbsp + 2 tsp olive oil
- 1 eggplant (about 450 g), cut into 2 cm cubes.
- 4 stalks celery, thinly sliced
- 1 small red onion, finely diced
- 1 can (400 g) of canned chopped tomatoes without salt
- 3 tbsp capers, rinsed
- 1/4 cup + 1 tsp red wine vinegar
- 4 teaspoons of honey
- 4 skinless hake or cod fillets (approximately 170 g each)
- 1 cup tightly packed fresh parsley, large leaves torn
- Half a baguette, sliced and toasted
Preparation:
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the eggplant and cook, stirring occasionally, until golden brown and almost tender, 6-8 minutes. Transfer the eggplant to a large plate.
- Add another 1 tablespoon of olive oil to the skillet. Add the celery and red onion, season with salt and pepper; cook until crisp-tender, 6 to 8 minutes. Add the tomatoes, capers, 1/4 cup vinegar, honey, and 3/4 cup water.
- Return the eggplant, season with salt and pepper, and cook until the vegetables are tender and the sauce has thickened, 10 to 12 minutes.
- Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Pat the fish dry, season with salt and pepper, and add to the skillet. Cook, without moving, until golden brown on the bottom, 4-5 minutes.
- Turn the fish over and cook until firm and opaque, another 2 to 3 minutes.
- In a small bowl, combine the parsley with the remaining 2 teaspoons olive oil and 1 teaspoon vinegar; season with salt and pepper.
- Divide the caponata among shallow plates and top with the fish fillets. Sprinkle with parsley and serve with baguette slices.
Nutritional value per serving: Calories 420, Total Fat 13g, Saturated Fat 2g, Protein 34g, Carbohydrates 41g, Fiber 6g, Cholesterol 65mg, Sodium 984mg, Sugars 13g. |