FISH WITH SWEET-AND-SOUR CAPONATA
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the eggplant and cook, stirring occasionally, until browned and almost tender, 6 to 8 minutes. Remove the eggplant to a large plate. Add 1 more tablespoon olive oil to the skillet. Add the celery and red onion and season with salt and pepper; cook until crisp-tender, 6 to 8 minutes. Add the tomatoes, capers, 1/4 cup vinegar, the honey and 3/4 cup water. Stir in the eggplant, season with salt and pepper and cook until the vegetables are tender and the mixture thickens, 10 to 12 minutes.
- Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Pat the fish dry, season with salt and pepper and add to the skillet. Cook, undisturbed, until golden brown on the bottom, 4 to 5 minutes. Flip the fish and cook until it is just opaque and flakes easily, 2 to 3 more minutes.
- Toss the parsley and remaining 2 teaspoons olive oil and 1 teaspoon vinegar in a small bowl; season with salt and pepper. Divide the caponata among shallow bowls and top each serving with a fish fillet. Top with the parsley and serve with the baguette slices.
Nutrition Facts : Calories 420, Fat 13 grams, SaturatedFat 2 grams, Cholesterol 65 milligrams, Sodium 984 milligrams, Carbohydrate 41 grams, Fiber 6 grams, Protein 34 grams, Sugar 13 grams
FIVE-SPICE CRISP-FRIED SQUID
In most Chinese restaurants, so-called "Salt and Pepper-Style" shrimp or squid usually contain other spices too. A good dose of 5-spice mixture makes these fried squid especially tasty, and dusting them with cornstarch before frying keeps them delicately crisp. Maintain the oil temperature at 375 degrees, and don't try to fry too many pieces at once.
Provided by David Tanis
Categories dinner, lunch, appetizer, main course
Time 45m
Yield 4 to 6 servings
Number Of Ingredients 10
Steps:
- Rinse squid well in cold water, then drain well and pat dry with kitchen towels.
- Heat 2 inches of vegetable oil in a wok or cast-iron pan. Adjust heat to maintain 375 degrees.
- In a medium bowl, stir together cornstarch, cayenne, salt, black pepper and five-spice powder. Set bowl near stove.
- Dip squid pieces into cornstarch mixture, one by one, and immediately slip carefully into hot oil. Let fry, making sure not to crowd the pan. (Use 2 pans or work in batches if necessary.) Turn pieces with tongs to ensure even cooking. When squid is lightly browned, after about 2 minutes, remove pieces and blot on paper towels.
- Transfer squid to a serving bowl and sprinkle with chiles. Garnish with cilantro and serve with lime wedges.
Nutrition Facts : @context http, Calories 370, UnsaturatedFat 19 grams, Carbohydrate 23 grams, Fat 22 grams, Fiber 0 grams, Protein 18 grams, SaturatedFat 2 grams, Sodium 366 milligrams, Sugar 0 grams, TransFat 0 grams
CAPONATA WITH CHEESY POLENTA
Make something different for dinner with vegetable-rich caponata and cheesy polenta. It's healthy, gluten-free, full of nutrients and sure to satisfy
Provided by Esther Clark
Categories Dinner, Main course, Supper
Time 45m
Number Of Ingredients 14
Steps:
- Heat the oil in a medium pan set over a medium heat, and fry the onion, courgette and aubergine for 5-10 mins, or until beginning to soften. Stir in the garlic, oregano and chilli flakes, followed by the tomatoes, olives and capers. Season to taste, then simmer, covered, for 20 mins, or until all the veg is soft and cooked through. Stir in the basil and taste for seasoning.
- Meanwhile, cook the polenta following pack instructions - you may need to loosen with some water or milk if it's too thick. Mix with the parmesan, then spoon and spread over two plates. Top with the caponata and extra basil. Season.
Nutrition Facts : Calories 324 calories, Fat 15 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 17 grams sugar, Fiber 11 grams fiber, Protein 15 grams protein, Sodium 1 milligram of sodium
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