Wednesday, 15 August 2012

Oily fish & caponata

A good friend came over for dinner last night and rather than get a take away or roast a chicken I made mackrel and caponata, slightly adapted from this book by Aldo Zilli. This good friend is a very very fussy eater and she really enjoyed it - just wouldn't eat the creme brulee!

½ would have enjoyed this dish too (she was in bed, after spying on us), but perhaps with a white fish rather than mackrel. It's very tasty.

What you need

  • 1 aubergine - chopped into 1cm-ish cubes
  • 2 courgettes finely chopped
  • 2 red onions finely chopped
  • 3 tablespoons of capers -washed and drained
  • 150g olives with no pips - washed and drained
  • 2 celery sticks finely chopped and stringy bits removed
  • Tin of chopped tomatoes
  • Brown sugar - about 2 tablespoons
  • Red wine vinegar - 4 tablespoons
  • Some plain flour - a couple of tablespoons
  • Filleted fish of your choice
What to do
  1. Coat the aubergine in seasoned flour and then fry for 5 minutes in a frying pan until lightly browned
  2. Remove from pan and drain on kitchen roll
  3. Add the onions to the pan and cook for 5 mins
  4. Add the courgette and celery and cook for 3 mins
  5. Add the aubergine, tomatoes, vinegar and brown sugar
  6. Cook for about 10/15 mins - taste it as you may need to adjust the sugar/seasoning
  7. Heat your oven to about 190
  8. Transfer the caponata to an oven proof dish
  9. In another pan sear the bottom side of your fish (the side with skin, if no skin then pick a side!)
  10. Put on top of the caponata and in the oven for about 10/15mins until the fish is cooked through, but not over cooked!

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