Caponata is a sweet and sour Sicilian eggplant dish that is traditionally served warm or chilled as a side complement fish or as an appetizer with antipasto. The tanginess of the Italian-style relish is a perfect pairing to the mild and tender flavor of fresh white fish.



Serves 4. Makes about 4 cups of caponata.
Hands-on time: 20 minutes. Total time: 50 minutes

NUTRIENTS PER SERVING
Cal.:  ............276
Cal. from Fat ... 25%
Total Fat:.... 8 g
Sat. Fat: ........... 1 g
Carb.: ......... 25 g
Protein: ............ 27 g
Chol.: ......... 36 mg
Sodium: ........... 577 mg
Fiber.: ......... 7 g


  1. Preheat oven to 375° F.
  2. In a large bowl, mist eggplant with cooking spray and toss with 1/8 tsp salt. Arrange eggplant in a single layer on a parchment lined baking sheet. Roast in oven for 20 minutes or until golden brown and soft, turning once with a thin metal spatula halfway through cooking. Transfer to a mixing bowl and set aside.
  3. Heat a large nonstick saute pan over medium-high heat for 2 minutes. Mist with cooking spray and add shallots to pan. Saute until shallots are softened, about 2 to 3 minutes. Add bell pepper and continue to cook for an additional 3 to 4 minutes. Stir in raisins, olives, capers, vinegar and honey and cook for 1 minute. Add eggplant, marinara sauce and 1/4 cup water and stir until combined. Reduce heat to medium-low and simmer for 5 minutes to allow flavors to blend. Season with salt and black pepper. Remove from heat and stir in nuts. Set aside and keep warm until ready to use.
  4. Prepare halibut: Mist fillets on both sides with cooking spray and place onto parchment-lined baking sheet. Drizzle fillets with lemon juice and season with salt and black pepper. Roast in oven at 375° F for 10 to 12 minutes, until fillets flake easily when pierced with a fork. To serve, top each fillet with about 1 cup caponata.

OPTION: For an even saucier dish, you can also pour additional warmed marinara sauce over top of the finished halibut with caponata.


Halibut with Caponata

  • 1 medium eggplant (about 1 3/4 lb), diced into 1/2 inch cubes
  • Olive oil cooking spray
  • 1/8 tsp sea salt, plus additional to taste
  • 4 medium shallots, diced
  • 1 medium sweet red bell pepper, diced
  • 2 tbsp unsweetened sultana raisins
  • 1/2 cup pitted green olives, quartered
  • 2 tbsp of capers
  • 1/2 cup red wine vinegar
  • 1/2 tbsp raw honey
  • 1 cup everyday marinara sauce
  • Fresh ground black pepper, to taste
  • 1 tbsp unsalted pine nuts, toasted
  • 4 4-oz skinless halibut fillets (or your favorite lean white fish)
  • Juice 1/2 medium lemon

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Health Management Professionals

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Ridgefield, CT 06877

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