Swordfish Caponata Light Recipe,
This is a legendary dish from the Sicilian tradition.
Every family has its own recipe that has been passed down from mother to daughter for centuries.
My caponata has an Aeolian touch, as the recipe is from my grandmother Maria, who was from Panarea, I just gave it a dietary twist by not frying the eggplants, but baking them in the oven.
Then the rest of the preparation follows my grandmother’s dictates, which included even that the capers were picked and preserved in salt by her, that the olives came from her trees, and,
that we would go and pick the fennel directly among the stone walls that line the island’s roads
You might ask, and the swordfish? My husband catches it every summer with the feluccas, the typical boats of the Strait of Messina
Here I take you for a moment to Sicily
Below you will also find the procedure for cooking with Bimby
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- Difficulty: Easy
- Cost: Economical
- Rest time: 1 Hour
- Preparation time: 30 Minutes
- Portions: 6
- Cooking methods: Slow Cook
- Cuisine: Regional Italian
Ingredients
Let’s do the shopping
- 10.5 oz swordfish
- 1.3 lbs eggplants
- 2 tbsp salted capers (well rinsed)
- 1 stalk celery
- 1 oz wild fennel
- 0.5 cup cherry tomatoes
- 2.5 oz onion
- 0.25 cup green olives in brine (pitted)
- 2 tbsp tomato paste
- 1 tsp sweetener (or a tablespoon of honey)
- 2 tbsp balsamic vinegar
- 0.5 cup extra virgin olive oil
- to taste salt
- 2 oz almonds
Swordfish Caponata Light Recipe
Tools
What you need
- Baking Pan
- Cutting Board
- Knife Filleting Knife
- Strainer
- 3 Bowls
- 2 Skillets
Preparation of Swordfish Caponata Light Recipe
Traditional Cooking
Start the preparation by washing the eggplants, remove the stem, then make slices 0.4 inches thick, then cut into cubes.
Spread the eggplant cubes on the baking pan, and season them only with salt.
Cook them in a preheated oven for 15 minutes at 356°F fan-forced. Meanwhile..
Peel the onion and chop it into pieces, place it in a non-stick skillet with the extra virgin olive oil, and sauté for 2 minutes.
Add the already desalted capers
the already desalted green olives, all of this while the onion is sautéing, and..
The chopped celery, or for those who prefer even in pieces.
Add to the sauté a minced wild fennel, the almonds and continue to cook for another 3 minutes always stirring.
After these minutes add the chopped cherry tomatoes,
and the tomato paste, stir and cook for 3 minutes.
Meanwhile, in a bowl mix the vinegar with the sweetener or honey
Now it’s time to add the eggplant cubes that we had previously baked in the oven to the skillet.
Mix well, and…
deglaze with the vinegar and sweetener mixture, stir and let cook for 4 minutes.
At this point you need to taste the salt, because the capers will have already flavored well, otherwise add a little more,
Meanwhile, let’s prepare the swordfish.
Have the fishmonger cut you cubes,
Put a drizzle of extra virgin olive oil in a non-stick skillet, and heat it.
Add the swordfish, and brown it on all sides
Adjust salt and pepper, and cook until it has turned completely white.
The caponata is now ready, and we just have to combine it with the fish, and let them cook together for 2 or 3 minutes always stirring.
At the end of cooking, transfer it to a bowl, add lots of basil leaves, and let it cool.
Serve cold preferably the next day, here is ready Swordfish Caponata Light Recipe with traditional cooking.
Follow the first 3 steps of the traditional recipe, then..
peel the onion and chop it, put it in the bowl, chop for 5 sec. speed 5.
Collect with the spatula
Add 60 Gr of extra virgin olive oil and sauté for 3 min. at 212°F speed 1
After the time has elapsed, open the bowl and add the previously desalted capers, the olives without the pit, the celery cut into rings, the almonds and also a chopped wild fennel
Cook for 3 min at 212°F reverse spoon speed.
After these minutes add the chopped cherry tomatoes, the tomato paste, and..
the fish cut into cubes, mix and cook for 5 minutes reverse 212°F spoon speed.
Open the lid and add to the bowl the eggplant cubes that we had previously baked in the oven.
and…
pour the vinegar and sweetener mixture, cook for 4 minutes without the measuring cup at 212°F reverse spoon speed.
Taste for salt because the capers will have already flavored well, otherwise add a little more.
Transfer to a baking dish adding lots of basil leaves, and let it cool for at least 1 hour before serving.
This dish is best enjoyed cold, or even better the next day.
Swordfish Caponata Light Recipe Bimby version is ready, we just have to enjoy it.
Storage and Tips
Swordfish Caponata Light Recipe
This dish can be kept in the fridge for up to 5 days and in the freezer for up to 4 months.
It should be consumed cold.
Swordfish Caponata Light Recipe
Can I use another type of fish?
Yes, tuna or mahi-mahi, also known as dolphinfish, are great alternatives.
Can I omit the fish?
Yes, that way you’ll have the classic dietary caponata
