If you’re looking for a tasty and healthy way to enjoy eggplant, Almost No-Oil Pan Fried Eggplant is the recipe for you! This dish is incredibly simple to make and highlights the natural flavors of the eggplant without the need for excessive oil. It’s a great addition to your meals, whether as a side dish or a main course.
Why Make This Recipe
This recipe is perfect for anyone wanting to eat healthier without sacrificing flavor. Using just a little bit of oil spray and water, you create a deliciously tender and browned eggplant that is low in calories. It’s also quick to prepare, making it an ideal choice for busy nights or when you want something light and satisfying.
How to Make Almost No-Oil Pan Fried Eggplant
Ingredients:
- 1 large eggplant (aubergine), around 20cm/8” (~400g/14 oz) (Note 1)
- Olive oil spray (or other oil spray) (Note 2)
- 1/2 tsp cooking salt / kosher salt
- 1/4 tsp black pepper
- 1/4 cup water
- See in post for ideas and links to recipes for sauces etc!
Directions:
- Cut the eggplant into 2cm / 0.8” rounds.
- Spray each side generously with oil and sprinkle with salt and pepper.
- Brown – Heat a large non-stick pan with a lid over medium-high heat, with no oil (Note 3). Add the eggplant slices and pan-fry for 1 1/2 to 2 minutes on each side until you see nice browning.
- Pan Steam – Carefully add water around the eggplant (it will bubble and steam, so do this carefully). Immediately cover the pan with a lid to trap the steam inside. Steam for 2 minutes or until the water has evaporated.
- Check – Use a butter knife to check if the eggplant is cooked through. If not, add a bit more water and steam again!
- Serve – Transfer the eggplant to a serving plate. Enjoy it as is, or for a little extra flavor, add a dash of olive oil, a squeeze of lemon juice, and some parsley leaves, or a smear of chili crisp! Check the post for more serving ideas.
How to Serve Almost No-Oil Pan Fried Eggplant
You can serve this eggplant as a standalone dish or pair it with rice, quinoa, or other grains. It also goes well with dips, sauces, or spreads. Feel free to mix it in with salads or use it as a topping on grain bowls.
How to Store Almost No-Oil Pan Fried Eggplant
If you have leftovers, let the eggplant cool and store it in an airtight container in the fridge. It should stay fresh for about 2-3 days. To reheat, simply warm it in a pan or in the microwave, adding a splash of water if it seems dry.
Tips to Make Almost No-Oil Pan Fried Eggplant
- For a deeper flavor, try adding garlic or herbs while pan-frying.
- Experiment with different seasonings like paprika or za’atar for a twist.
- Ensure your pan is hot enough before adding the eggplant to achieve that nice browning.
Variation
You can also use other vegetables, like zucchini or bell peppers, following the same cooking method for a colorful vegetable medley!
FAQs
1. Can I use another type of oil instead of olive oil spray?
Yes, you can use any cooking spray or a very light drizzle of your preferred oil instead.
2. What if I don’t have a non-stick pan?
A well-seasoned cast iron pan would work, but you might need to use a little more oil to prevent sticking.
3. How can I tell if the eggplant is cooked?
You can check by slicing it with a knife. The flesh should be soft and tender when it’s done.
Almost No-Oil Pan Fried Eggplant
Ingredients
Main ingredients
- 1 large large eggplant (aubergine), around 20cm/8” (~400g/14 oz) Note 1
- ½ tsp cooking salt / kosher salt
- ¼ tsp black pepper
- ¼ cup water
- to taste Olive oil spray (or other oil spray) Note 2
Instructions
Preparation
- Cut the eggplant into 2cm / 0.8” rounds.
- Spray each side generously with oil and sprinkle with salt and pepper.
Cooking
- Heat a large non-stick pan with a lid over medium-high heat, with no oil.
- Add the eggplant slices and pan-fry for 1 1/2 to 2 minutes on each side until you see nice browning.
- Carefully add water around the eggplant and immediately cover the pan with a lid to trap the steam inside.
- Steam for 2 minutes or until the water has evaporated.
- Use a butter knife to check if the eggplant is cooked through. If not, add a bit more water and steam again.
Serving
- Transfer the eggplant to a serving plate. Enjoy it as is or add a dash of olive oil, a squeeze of lemon juice, and some parsley leaves, or a smear of chili crisp.
