Anti Inflammatory Sea Bass with Sicilian Caponata
Bright, briny, and deeply satisfying, this dish brings together crispy-skinned sea bass and a slow-simmered Sicilian vegetable relish that is genuinely hard to stop eating. The caponata is built on eggplant, red bell pepper, celery, and tomatoes — a lineup loaded with antioxidants and polyphenols that form the backbone of an anti-inflammatory way of eating. Green olives, capers, and a splash of red wine vinegar add a punchy, agrodolce depth that makes the whole thing taste like it took far more effort than it did. Extra-virgin olive oil does the heavy lifting throughout, both for cooking the vegetables low and slow and for getting that golden, crackling skin on the fish. Sea bass is a lean, omega-3-rich protein that pairs beautifully with bold Mediterranean flavors without weighing the plate down. A squeeze of lemon and a handful of fresh parsley at the end keep everything tasting vibrant and alive. This one serves four and works just as well for a relaxed weeknight dinner as it does for a table you actually want to impress.
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Learn more →Ingredients
4 servings
For the caponata
- 1 large eggplant (about 1 lb), cut into ¾-inch cubes
- 1 tsp kosher salt, plus more to taste
- 5 tbsp extra-virgin olive oil, divided
- 1 medium red bell pepper, diced
- 3 stalks celery, thinly sliced
- 3 cloves garlic, thinly sliced
- 1 can (14 oz) diced tomatoes
- ⅓ cup green olives, pitted and roughly chopped
- 2 tbsp capers, drained
- 2 tbsp red wine vinegar
- 1 tsp honey
Ingredient noteAdded sugar is limited on an anti-inflammatory diet. This recipe contains about 1.8 g of added sugar per serving, which is likely acceptable for many following the diet. If you prefer to always avoid honey, please tap it and change its rating to Red.
- ¼ tsp black pepper, plus more to taste
For the sea bass
- 4 sea bass fillets (about 6 oz each), skin-on
- ½ tsp kosher salt
- ¼ tsp black pepper
- 2 tbsp extra-virgin olive oil
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Toss the eggplant cubes with 1 tsp kosher salt in a colander and let stand for 10 minutes, then pat thoroughly dry with paper towels.
- 2
Heat 3 tbsp of the olive oil in a large skillet over medium-high heat until shimmering. Add the eggplant in a single layer and cook, stirring occasionally, until golden brown on most sides and tender throughout, about 8–10 minutes. Transfer to a plate and set aside.
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