Mediterranean Cod over White Bean Eggplant Purée with Burst Tomatoes, Crispy Capers, and Basil Oil
🫒 Mediterranean Food
Intermediate

Mediterranean Cod over White Bean Eggplant Purée with Burst Tomatoes, Crispy Capers, and Basil Oil

An original and elegant Mediterranean recipe: oven-finished cod fillets served over a silky white bean and roasted eggplant purée, topped with sautéed burst cherry tomatoes, crispy capers, and fragrant basil oil. It balances freshness, creaminess, and briny notes in a modern complete dish.

25 minPrep
30 minCook
55 minTotal
4Servings
Gluten-FreeHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 4 approx. 680 g cod fillets (6 oz cada uno)
  • 1 320 g medium eggplant (cut por the mitad a lo largo)
  • 1 400 g cooked white beans (escurridas and enjuagadas)
  • 250 g cherry tomatoes (whole)
  • 30 g capers (escurridas and secadas)
  • 20 g fresh basil (leaves separadas)
  • 3 cloves garlic (2 whole, 1 chopped)
  • 1 1 unit lemon (30 ml)
  • 120 ml vegetable broth or water (for ajustar the puree)
  • 90 ml olive oil (divided en varios pasos)
  • 2 g dried oregano
  • 2 g sweet paprika
  • 1 g ground cumin
  • 5 g salt (ajustar to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

420 kcal
Calories
36 g
Protein
19 g
Carbs
22 g
Fat
6 g
Fiber
13 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Fish

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Place the eggplant cut side up on a baking tray, brush it with 1 tbsp / 15 ml olive oil, and season with a pinch of salt and pepper. Roast for 25 minutes until very tender.

  2. 2

    While the eggplant roasts, pat the capers very dry with paper towels. Heat 1 tbsp / 15 ml olive oil in a small skillet over medium heat and fry the capers for 1 to 2 minutes until they open up and become crisp. Transfer them to a paper towel-lined plate.

  3. 3

    Make the basil oil: blend the basil with 3 tbsp / 45 ml olive oil, a pinch of salt, and 1 tbsp / 15 ml lemon juice until smooth and bright green. Set aside.

  4. 4

    Heat a large oven-safe skillet with 1 tbsp / 15 ml olive oil over medium-high heat. Season the cod fillets with the dried oregano, sweet paprika, half of the lemon zest, a pinch of salt, and black pepper. Sear the cod for 2 minutes on one side.

  5. 5

    Turn the cod over, then add the cherry tomatoes, the 2 whole garlic cloves, and 1 tbsp / 15 ml olive oil to the skillet. Cook for 2 minutes, shaking the pan so the tomatoes begin to soften.

  6. 6

    Transfer the skillet to the oven at 220 °C / 425 °F and bake for 8 to 10 minutes, until the cod is cooked through and the tomatoes are burst and juicy.

  7. 7

    Scoop the flesh from the roasted eggplant with a spoon. Add it to a food processor or blender with the cooked white beans, chopped garlic, ground cumin, vegetable broth or water, 1 tbsp / 15 ml olive oil, the remaining 1 tbsp / 15 ml lemon juice, the rest of the lemon zest, and a pinch of salt and pepper. Blend until smooth. Add a little more broth or water if needed to adjust the texture.

  8. 8

    Taste the purée and adjust with more salt, pepper, or a few extra drops of lemon if desired. If it has cooled, warm it gently for 2 minutes in a small saucepan over low heat.

  9. 9

    To serve, divide the white bean and eggplant purée among 4 plates. Top each plate with a cod fillet, spoon over the burst tomatoes and roasted garlic from the skillet, sprinkle with the crispy capers, and finish with the basil oil.

Chef tips

Drying the capers thoroughly helps them become truly crisp. For an extra silky purée, peel the roasted eggplant before blending and process a little longer.

Substitutions

You can use hake instead of cod. Cannellini beans or other white beans work just as well. If you do not have basil, try parsley with a little mint for a different flavor profile.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon

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