Description
Delicious cod caponata parcels combine tender cod fillets with a rich, flavorful Sicilian caponata made from aubergine, courgette, tomatoes, capers, olives, and fresh basil. Cooked in foil parcels in the oven or air fryer, this dish is perfect for a light yet satisfying meal, served alongside steamed new potatoes and greens.
Ingredients
Scale
Vegetables & Herbs
- 1 aubergine, diced into small chunks
- 1 courgette, diced into small chunks
- 2 shallots, finely diced
- 2 garlic cloves, finely sliced
- Handful of fresh basil leaves, torn
- 10 green olives, halved
Caponata Sauce
- 3 tbsp olive oil
- 1 x 400g can chopped tomato
- 1 tbsp capers, drained
- 1/2 tsp red wine vinegar
- 1/2 tsp sugar
- Salt and freshly ground black pepper, to taste
Fish & Accompaniments
- 500g cod loin, or any firm fish fillets, cut into 4 pieces
- Steamed new potatoes & greens, to serve
Instructions
- Sauté shallots and garlic: Heat 3 tablespoons of olive oil in a saucepan. Add the finely diced shallots with a pinch of salt and cook over medium heat for 3-4 minutes until soft. Stir in the sliced garlic and cook briefly until aromatic.
- Cook vegetables: Add the diced aubergine and courgette to the saucepan. Cook for 2-3 minutes to soften slightly, stirring regularly.
- Make caponata sauce: Stir in the canned chopped tomatoes, drained capers, red wine vinegar, and sugar. Season well with salt and pepper. Bring the mixture to a simmer and cook gently for 10 minutes until the vegetables are tender and flavors meld.
- Add basil and olives, then cool: Remove the sauce from heat. Stir through the torn fresh basil leaves and halved green olives, then set aside to cool completely.
- Preheat oven or air fryer: Preheat the oven to 200°C (180°C fan/gas mark 6) or an air fryer to 170°C.
- Assemble parcels: Lay out four rectangles of tin foil, approximately 35×30 cm each. Divide the cooled caponata evenly, placing it in the center of each foil piece. Top each with a piece of cod. Season the fish with salt and pepper and drizzle lightly with olive oil.
- Seal parcels: Fold the foil securely around the fish and vegetables to create sealed parcels, preventing steam from escaping during cooking.
- Cook parcels: Place the parcels on a baking tray and cook in the preheated oven for 20-25 minutes, or if using an air fryer, cook for 18-20 minutes. The cod should be opaque and cooked through.
- Serve: Carefully open the parcels and serve the cod caponata immediately with steamed new potatoes and seasonal greens for a wholesome meal.
- Storage instructions: To freeze or refrigerate, place the wrapped parcels into a labeled freezer bag and freeze flat, or store in the fridge. Defrost overnight in the fridge if frozen before cooking as directed.
Notes
- You can substitute cod with any firm white fish such as haddock or pollock.
- Ensure the caponata sauce is completely cooled before assembling parcels to avoid overcooking the fish.
- If you don’t have tin foil, use parchment paper and then foil to seal parcels tightly.
- Serve with your favorite steamed or roasted vegetables for added nutrition.
- For a gluten-free meal, confirm that all condiments and canned tomatoes are gluten-free certified.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Keywords: cod parcels, caponata, baked fish, Mediterranean recipe, healthy fish dish, cod with vegetables
