Rosemary Lamb Fillet with Sicilian Caponata
Seared lean lamb over a tangy aubergine-pepper stew with wilted spinach
This dish takes the sun-soaked flavors of Sicily and gives them a lean, weeknight-friendly spin. The caponata is the star here: aubergine and green pepper melt down into a glossy, sweet-and-sour stew, lifted by briny olives, capers, and a whisper of balsamic. It’s the kind of thing that tastes even better the next day, but we’re not waiting. Against that tangy backdrop, a rosemary-rubbed lamb fillet roasts to rosy perfection, its juices mingling with the vegetables. Baby potatoes crisp at the edges, and a bed of wilted spinach rounds things out with a hit of iron and green. It’s a plate that feels generous but stays light, clocking in under 500 calories with a solid 40 grams of protein. Whether you’re feeding a small household or meal-prepping for the week, this one earns its spot at the table.
Ingredients
Serves 2
- 3 garlic cloves (2 sliced, 1 grated)
- 2 tsp rapeseed oil, for the caponata
- 1 small red onion, cut into wedges
- 1 medium aubergine, sliced and quartered
- 200 g passata
- 1 green bell pepper, deseeded and sliced
- 6 pitted Kalamata olives, halved and rinsed
- 2 tsp capers, rinsed
- 2 tsp fresh rosemary, finely chopped
- 1 tsp balsamic vinegar
- 4 baby new potatoes, halved
- 1 tsp rapeseed oil, for the lamb
- 250 g lean lamb loin fillet, trimmed of visible fat
- 240 g baby spinach
- 1 tbsp fresh parsley, finely chopped (optional)
Method
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Step 1: Prepare the caponata base. Thinly slice two garlic cloves; finely grate the third and set aside for the lamb. Warm 2 tsp rapeseed oil in a wide, heavy pan over medium heat. Add the onion wedges and cook for 5 minutes until softened and translucent.
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Step 2: Build the caponata. Stir in the aubergine and cook for 5 minutes more, until it begins to collapse and take on color. Pour in the passata, then add the green pepper, olives, capers, rosemary, and balsamic vinegar. Cover and simmer gently for 15 minutes, stirring often, until the vegetables are tender and the sauce has thickened.
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Step 3: Roast the lamb and potatoes. Heat the oven to 190°C (170°C fan). Boil the potatoes for 10 minutes, then drain. Combine the grated garlic, remaining rosemary, and a generous grind of black pepper, then rub this mixture all over the lamb. Toss the potatoes with 1 tsp oil and more pepper. Place the lamb and potatoes in a small roasting tin and roast for 15–20 minutes, until the lamb is cooked to your liking.
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Step 4: Wilt the spinach. While the lamb roasts, wilt the spinach in a covered pan over medium heat or in the microwave, then squeeze out any excess liquid.
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Step 5: Finish and serve. Stir the reserved sliced garlic into the caponata and cook for 1 minute more. Rest the lamb for 5 minutes, then slice. Serve over the caponata with the potatoes and spinach, scattered with parsley if using.
Nutrition (per serving)
| Calories | 472 kcal |
|---|---|
| Protein | 40 g |
| Carbohydrates | 28 g |
| Fat | 19 g |
| Fiber | 9 g |