Fish in Eggplant Bolognese Sauce

Elevate your seafood dinner with this hearty and wholesome Fish in Eggplant Bolognese Sauce recipe. Tender, flaky white fish fillets—such as cod, halibut, or tilapia—are baked to perfection and paired with a rich, savory eggplant Bolognese sauce that’s bursting with flavor. This sauce combines diced eggplant, aromatic garlic, onions, and a medley of fresh vegetables, all simmered with tomatoes and herbs like oregano and thyme for an irresistibly comforting dish. Perfectly balanced with a hint of spice from optional red pepper flakes and a garnish of fresh parsley or parmesan cheese, this recipe is a Mediterranean-inspired delight that’s both healthy and satisfying. Easy enough for weeknight dinners yet elegant enough for entertaining, this dish is your go-to for showcasing seafood in a fresh, unique way.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces (approximately 6 oz each) white fish fillets (e.g., cod, halibut, or tilapia)
• 1 large (about 1 lb) eggplant
• 4 tablespoons olive oil
• 1 medium, diced onion
• 3 minced garlic cloves
• 1 medium, diced carrot
• 1 diced celery stalk
• 1 28-ounce can canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.25 teaspoon (optional) red pepper flakes
• 2 tablespoons, chopped fresh parsley
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon (or to taste) black pepper
• 0.25 cup, grated (optional, for garnish) parmesan cheese

Directions

Step 1

Preheat the oven to 400°F (205°C).

Step 2

Peel the eggplant if desired, then dice it into small cubes (about 1/2 inch). Sprinkle the cubes with a pinch of salt and set them aside while preparing other ingredients; this helps remove excess moisture.

Step 3

In a large skillet or sauté pan, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, garlic, carrot, and celery, and sauté for 5–7 minutes, or until softened and fragrant.

Step 4

Pat the eggplant dry with a paper towel and add it to the skillet. Sauté for 5–7 minutes, stirring occasionally, until the eggplant begins to soften and brown.

Step 5

Stir in the canned crushed tomatoes, tomato paste, oregano, thyme, and red pepper flakes (if using). Reduce the heat to low and allow the sauce to simmer for 15–20 minutes, stirring occasionally. Taste and season with salt and black pepper as needed.

Step 6

While the sauce is simmering, prepare the fish. Place the fish fillets on a baking sheet lined with parchment paper or lightly greased. Drizzle with the remaining 2 tablespoons of olive oil and season with a pinch of salt and black pepper.

Step 7

Bake the fish in the preheated oven for 12–15 minutes, or until it flakes easily with a fork.

Step 8

Once the sauce has thickened to your liking, stir in the chopped parsley. Remove from heat.

Step 9

To serve, spoon a generous portion of the eggplant Bolognese sauce onto each plate and place a baked fish fillet on top. If desired, garnish with grated parmesan cheese.

Step 10

Enjoy your delicious Fish in Eggplant Bolognese Sauce!

Nutrition Facts

Serving size	844.3 grams (844.3g)

Amount per serving	% Daily Value*
Calories	871

Total Fat 65.00g	83%
Saturated Fat 13.50g	68%
Polyunsaturated Fat 5.70g
Cholesterol 22mg	7%
Sodium 3197mg	139%
Total Carbohydrate 62.90g	23%
Dietary Fiber 22.00g	79%
Total Sugars 31.00g
Protein 18.20g	36%

Vitamin D 0IU	0%
Calcium 398mg	31%
Iron 5mg	26%
Potassium 2091mg	44%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.3%

Protein: 8.0%

Carbs: 27.7%