Swordfish or Tuna Steaks with Caponata

• 4 tbspolive oil
• 2aubergines, cut into 2cm cubes
• 1onion, chopped
• 3celery sticks, sliced
• 2garlic cloves, sliced
• 1 x 400gtin chopped tomatoes
• 80gpitted green olives, halved
• 2 tbspcapers, rinsed
• 2 tbspred wine vinegar
• 1 tbspcaster sugar
• 15gbasil leaves, torn
• fine salt
• black pepper
• 4swordfish steaks, about 150 g each and 2 cm thick
• 1 tbspolive oil
• 1lemon, cut into wedges, optional (optional)
• 200 gcrusty white bread, cut into 4 slices

Method

1. 1Heat 3 tbsp olive oil in a wide frying pan over medium-high heat. Cook the aubergine in two batches for 8–10 minutes each until golden and tender, dividing the oil between the batches. Lift onto a plate.
2. 2Add the last tablespoon of oil, the onion and celery and cook over a medium heat for 6 minutes until softened, then the garlic for a minute.
3. 3Add the chopped tomatoes, olives, capers, vinegar and sugar. Return the aubergine, season with pepper and simmer for 10 minutes until the sauce is thick and the celery is tender but still has a little bite. Taste: caponata should be sweet, sour and salty in equal measure, so adjust with more vinegar, sugar or salt until all three are there. Stir in the basil.
4. 4Pat the swordfish dry and season. Heat 1 tbsp olive oil in a heavy frying pan over medium-high heat. Cook for about 3 minutes a side, longer if needed, until opaque and cooked through. Tuna steaks can be used instead, with cooking time adjusted to thickness; the nutrition is calculated for swordfish.
5. 5Spoon the caponata onto plates, sit a steak on each, and serve with optional lemon wedges and bread for the juices.

Per serving

kcal

587

protein

35.6g

fibre

9.6g

carbs

52.3g

fat

27.9g