Mediterranean Cod Caponata
Oven baked cod and a delicious Eggplant Caponata come together to create this healthy Mediterranean Cod dish. While the Eggplant Caponata does take a little time to develop it’s flavours from a slow simmer on the stove, you can still enjoy this healthy meal during the week.
A little bit of Meal Prep the night before; (or whenever you have some time) will cut down on the prep time on cooking day. Assemble the ingredients in your skillet and let it simmer while you prep the cod. That will leave just enough time to set the table, and warm up some flatbread or make a salad.
What is Caponata?
Caponata is a dish of eggplant, olives, and onions seasoned with herbs, that is typically served as an appetizer. In this dish, it is slow simmered with the addition of Tomato Pasata as the perfect base for oven baked cod.
Meatly, lightly flavoured cod really benefits from the rich slow simmered flavours of the eggplant, onions and tomatoes, with some sweetness from raisins, and a tangy from some vinegar. The Cod and the Caponata perfectly in balance.
- Cod Caponata
- 1/4 c. extra virgin olive oil, divided
- 1 medium white onion, diced
- 2 large celery stalks, diced
- 2-3 garlic cloves, minced
- 1 medium eggplant, peeled and cubed
- 2 medium tomatoes, diced
- 2 T. tomato paste
- 1 c. tomato passata
- 3 T. red wine vinegar
- 2 T. capers
- ¼ c. green olives, pitted and sliced
- ¼ c. raisins
- 4 6-oz. cod fillets
- 3 T. fresh parsley leaves, chopped, divided
- 3 T. sliced almonds, toasted, divided
- Sea salt and black pepper, to taste
- Preheat oven to 400°F and line a large, rimmed baking sheet with parchment paper or a Silpat® baking mat. Set aside.
- Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the onion and celery, and season with salt and black pepper, to taste. Cook, stirring occasionally, until the onion is soft and translucent, approximately 4-5 minutes.
- Add another tablespoon of olive oil to the skillet, along with the garlic and eggplant. Cook, stirring occasionally, until the eggplant begins to cook down, around 6-7 minutes.
- Add the tomatoes, tomato paste, Passata, vinegar, capers, green olives, and raisins. Stir to combine and cover skillet with a lid. Reduce heat to low and simmer gently for 15 minutes.
- Meanwhile, lightly brush each cod fillet with the remaining olive oil and season with salt and black pepper on both sides. Place the fillets on the prepared baking sheet and place in the pre-heated oven to roast until the fish turns opaque and flakes easily with a fork, approximately 12-13 minutes. (Test after 10 minutes. Do not overcook)
- Remove lid and stir in two tablespoons each of the fresh parsley and the toasted almonds into the caponata. Taste and adjust seasonings, as desired.
- Transfer to individual serving plates and garnish with remaining parsley and almonds. Serve immediately with the cod fillets. Enjoy!
Tip: Substitute strained tomatoes if Passata is not available.
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Amount Per Serving Calories 351Total Fat 14gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 11gCholesterol 79mgSodium 399mgCarbohydrates 22gFiber 5gSugar 11gProtein 36g
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