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Cod caponata parcels
Serves 4
Easy
Prep:
Cook:
All the flavours of Sicilian caponata in a lovely fish parcel. These parcels are easy to assemble and a great one to have in the freezer for a quick meal whenever needed. I like to serve with some buttery potatoes and greens.
Skip to ingredients
- 3 tbsp olive oil
- 2 shallotsfinely diced
- 2 garlic clovesfinely sliced
- 1 auberginediced into small chunks
- 1 courgettediced into small chunks
- 1 x 400g can chopped tomato
- 1 tbsp capersdrained
- 1/2 tsp red wine vinegar
- 1/2 tsp sugar
- Handful of fresh basil leavestorn
- 10 green oliveshalved
- 500g cod loin, or any firm fish filletscut into 4 pieces
To serve
- Steamed new potatoes & greens
Method
step 1
Add the olive oil to a saucepan. Stir in the shallots with a pinch of salt and cook for 3-4 mins until soft. Stir through the garlic, then add the diced aubergine and courgette. Cook for 2-3 mins, then stir in the tomatoes, capers, red wine vinegar and sugar. Season well and bring to a simmer, cook for 10 mins until soft.
step 2
Heat oven to 200C/180C fan/gas or an air fryer at 170C. Stir through the basil and olives, then leave to cool. Once cooled, it's time to assemble the parcels. Set 4 35x30cm rectangles of tin foil on the work surface. Distribute the caponata between the 4, adding to the middle of the tin foil. Add a cod piece on top of each, season the fish with salt and pepper and a little drizzle of olive oil then wrap up well into a parcel. Add the parcels to a baking tray. Cook for 20-25 mins in the oven or 18-20 mins in the air fryer until the cod is cooked through. Serve with some new potatoes and greens.
step 3
If freezing/storing in the fridge:
Put the wrapped parcels into a labelled freezer bag and freeze flat or store in the fridge. When needed, remove from the fridge or freezer and defrost overnight in the fridge, if frozen. Cook as instructed above.
