Main Dish

Sicilian Caponata with Grilled Swordfish

Name: Sicilian Caponata with Grilled Swordfish
Prep time: 45 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 × 150 g swordfish steaks; 2 medium aubergines, cut into 2 cm cubes; 200 g ripe tomatoes, chopped; 20 g capers, rinsed; 40 g green olives, torn; 45 ml extra virgin olive oil; 15 ml red wine vinegar; 30 g pistachios, chopped with lemon zest and parsley

Slow-cooked aubergine and capers with omega-rich swordfish and pistachio gremolata.

45 min 4 servings 105 kcal per serving

Ingredients

4 × 150 gswordfish steaks
2 mediumaubergines, cut into 2 cm cubes
200 gripe tomatoes, chopped
20 gcapers, rinsed
40 ggreen olives, torn
45 mlextra virgin olive oil
15 mlred wine vinegar
30 gpistachios, chopped with lemon zest and parsley

Method

01
Toss the aubergine with two thirds of the oil and roast at 210°C / 410°F for 20 minutes until collapsing.
02
Soften the tomatoes in a wide pan for 8 minutes, then add capers, olives and vinegar.
03
Fold in the roasted aubergine and simmer 10 minutes so the caponata turns jammy and glossy.
04
Season the swordfish and grill 3 minutes per side, keeping the centre just blushing.
05
Stir the pistachio, lemon zest and parsley gremolata together at the last moment.
06
Spoon the caponata onto warm plates, rest the fish on top and finish with gremolata.

Why this dish works

Sicilian Caponata with Grilled Swordfish is built for 4 servings and lands at roughly 105 kcal per plate, with 38g protein, 18g carbohydrate and 22g fat across the recipe. It comes together in about 45 minutes using 8 whole-food ingredients — led by swordfish steaks, aubergines, cut into 2 cm cubes, ripe tomatoes, chopped — so nothing here relies on packaged sauces, refined sugar or ultra-processed shortcuts. That balance is what keeps it a realistic weeknight option rather than a weekend project.

The main dish sits inside our collection and carries the High-Protein, Gluten-Free, Anti-Inflammatory tags, so it slots straight into the Smart Recipe Finder when you filter by dietary focus or allergens. Scale the portions in the recipe drawer and the ingredient quantities and macros recalculate together; sync it to your shopping list and the pantry tracker subtracts what you already own before the list is generated.

Cooking and storing it well

Read the method through once before you start — the 6 steps are written in the order a working kitchen would run them, with prep that can overlap grouped together. Hands-free cook mode reads each step aloud and runs the timers, so your phone can stay on the counter. Season at the end rather than the beginning: salt, acid and good olive oil do more for the finished plate when they are adjusted against the cooked dish. Leftovers keep well chilled for two to three days in a sealed container; bring anything dressed or herb-heavy back to room temperature before serving so the aromatics come forward again.

Complete the meal