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Pan Fried Fish with Caponata and Pinenuts

Simple pan-fried fish accompanies perfectly with spicy caponata.
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Servings: 4
Ingredients Method

Ingredients
  

  • 4 white fish fillets
  • olive oil
  • freshly ground black pepper
  • salt
  • lemon wedges
  • flat leaf parsley, chopped
Caponata
  • ⅓ cup olive oil
  • 1 red capsicum, seeded and diced
  • 2 celery sticks, diced
  • 1 brown onion, peeled and finely diced
  • 1 Mediterranean eggplant, cut into small cubes
  • 2 cloves of garlic, peeled and finely diced
  • 1 tsp fennel seeds
  • ¼ cup tomato paste
  • ⅓ cup red wine vinegar
  • 1 x 400 g tin crushed tomatoes
  • 2 tsp sugar
  • salt
  • freshly ground black pepper
  • 150 g pinenuts, toasted
  • 1 handful flat leaf parsley, chopped

Method
 

Made the Caponata
  1. Heat the olive oil in a non-stick sauté pan and add the capsicum, celery and onion. Cook over a medium heat for 3 minutes.
  2. Add the eggplant and cook for a further 8 minutes, being careful not to squish the vegetables as you stir.
  3. Add the garlic and fennel seeds and cook for a further minute, or until all the vegetables are soft.
  4. Add the tomato paste, stir everything to coat and then add the vinegar. Allow to bubble and reduce, then add the tinned tomatoes, sugar, a pinch of salt and a grinding of black pepper.
  5. Cook for 15 minutes until reduced and thickened.
Cook the Fish
  1. Heat a non-stick pan on medium–high heat. cooked.
  2. Season the fish with a little salt and pepper and splash a little olive oil in the pan. Cook for 2–3 minutes on each side (depending on thickness of fish) until fish is just cooked.
  3. Sprinkle the caponata with chopped parsley and toasted pine nuts. Place a spoonful of caponata on the plate and top with a piece of cooked fish. Drizzle with a little olive oil and serve with lemon wedges and chopped parsley