DinnerFriday 9 October 2026

Sicilian Cod & Aubergine Stew with White Beans

Name: Sicilian Cod & Aubergine Stew with White Beans
Prep time: 25 min
Total time: 50 min
Yield: 4 + tomorrow's lunch
Ingredients: 2 large aubergines in 2 cm cubes; 3 tbsp extra-virgin olive oil + salt; 2 yellow onions chopped; 4 cloves garlic sliced; 1 tbsp extra-virgin olive oil; 1 tsp dried oregano + pinch chilli flakes; 2 cans crushed tomatoes (à 400 g); 2 cans white beans (à 400 g), rinsed; 300 ml fish or vegetable stock; 75 g black or green olives; 2 tbsp capers; 1 tbsp red wine vinegar; ≈ 800 g cod fillet (torskrygg) in large chunks; 600 g tonight, 200 g for lunch; 1 pot basil torn; 1 lemon zest + wedges; to serve big green salad with EVOO–lemon Parmesan flakes optional

Oven-roasted aubergine, tomato, garlic, olives and capers simmered with white beans, with chunky cod poached right in the sauce. Basil and lemon on top. Double the sauce and you have tomorrow's lunch.

Inspired by Siciliansk auberginegryta med torsk on ICA, adapted to our profile

Serves: 4 + tomorrow's lunch
Active: 25 min
Total: 50 min
Oven: 225 °C for the aubergine

EVOO
Legumes
Tomato
Garlic
Olives
Basil

Why it works

ProteinAbout 40 g per plate from cod and beans.
Fibre & slow carbsBeans and aubergine give ≈ 15 g fibre and a flat glucose curve.
LDLLean fish, beans and olive oil; almost no saturated fat.
Anti-inflammatoryClassic Mediterranean: tomato, EVOO, garlic, olives, legumes, herbs.

Ingredients

Roast aubergine

2 largeaubergines in 2 cm cubes
3 tbspextra-virgin olive oil + salt

Stew

2yellow onions chopped
4 clovesgarlic sliced
1 tbspextra-virgin olive oil
1 tspdried oregano + pinch chilli flakes
2 canscrushed tomatoes (à 400 g)
2 canswhite beans (à 400 g), rinsed
300 mlfish or vegetable stock
75 gblack or green olives
2 tbspcapers
1 tbspred wine vinegar

Fish & finish

≈ 800 gcod fillet (torskrygg) in large chunks; 600 g tonight, 200 g for lunch
1 potbasil torn
1lemon zest + wedges
to servebig green salad with EVOO–lemon Parmesan flakes optional

Method

Heat the oven to 225 °C. Toss the aubergine with oil and salt on a lined tray and roast 20–25 min until golden.
Meanwhile soften onion in oil in a wide pot for 5 min; add garlic, oregano and chilli for 1 min.
Add tomatoes, stock, beans, olives, capers and vinegar; simmer 10 min. Stir in the roasted aubergine.
Season the cod, nestle it into the stew, cover and simmer gently 6–8 min until it just flakes.
Top with basil and lemon zest; serve with a big green salad.

How we adapted it

Roast the aubergine in a measured amount of extra-virgin olive oil instead of frying it (aubergine soaks up oil)
Added two cans of white beans for fibre, protein and volume; served without pasta, rice or bread
Leaned on more cod per person and made extra sauce for tomorrow's lunch
No sugar in the tomato sauce; a splash of red wine vinegar balances it instead

Per dinner plate (approx.)

≈ 560kcal
≈ 40 gprotein
≈ 15 gfibre

Rough estimate, without the salad.