Caponata is a traditional Sicilian eggplant dish. This dish has various regional adaptations using various ingredients depending on the region. Seafood is often added to caponata, here we are using sardines, a rich and sustainable source of omega 3 essential fatty acids. It is traditionally served as a side dish, snack or light meal.

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Ingredients

12 tinned or fresh sardines (sustainable)
3 tbsp coconut oil
1 medium onion, chopped
2 celery stalks, sliced
1/2 green capsicum, roughly chopped
1/2 cup pitted green or black olives, halved
1 medium eggplant, diced
2 tbsp capers
2 ripe tomatoes
2 tbsp apple cider vinegar
2 tbsp pine nuts
1 tsp Himalayan or sea salt
1/2 cup fresh basil leaves, finely chopped
1 tbsp olive oil

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Method

Heat a tablespoon of coconut oil in a pan over medium heat and add onion, celery and capsicum. Cook for 2 minutes.

Add garlic, basil and cook until slightly browned. Approximately 6 minutes.

Remove from heat and transfer to a bowl.

Add the remaining oil to pan and fry the eggplant for around 6-8 minutes, until golden.

Remove from heat and add to celery mix, along with the capers and olives.

In a saucepan simmer the tomatoes and vinegar for around 15 minutes.

Add the eggplant and vegetable mixture and add in the pine nuts.

Remove from heat and place caponata evenly onto 4  plates.

If using fresh sardines, line a baking tray with baking paper, sprinkle salt and olive oil over the sardines.

Bake in oven at 200 degrees for 10-15 minutes. Turning the sardines over once.

When sardines are done place sardines over the caponata and enjoy.

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Serves: 4