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Seared Mahimahi with Edamame Succotash

Cooking Light

Photo: Randy Mayor; Styling: Cindy Barr

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Worthy of a Special Occasion

Using frozen vegetables allows you to measure out precisely what you need.

Yield: 4 servings (serving size: 1 fillet and 1/2 cup succotash)

Ingredients

  • Succotash:
  • 1  medium red bell pepper
  • 1/4  cup  finely chopped green onions
  • 2  teaspoons  chopped fresh thyme
  • 2  teaspoons  rice wine vinegar
  • 2  teaspoons  fresh lime juice
  • 2  teaspoons  olive oil
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  ground red pepper
  • 2  garlic cloves, minced
  • 1 1/3  cups  frozen corn kernels, thawed
  • 1/2  cup  frozen shelled edamame (green soybeans), thawed

  • Mahimahi:
  • 1  teaspoon  olive oil
  • Cooking spray
  • 4  (6-ounce) mahimahi or other firm white fish fillets
  • 1/8  teaspoon  salt
  • 1/8  teaspoon  freshly ground black pepper

Preparation

1. Preheat broiler.

2. To prepare succotash, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop. Combine pepper, onions, and next 7 ingredients (through garlic), tossing to combine.

3. Combine corn and beans in a small microwave-safe bowl; cover with water. Microwave at HIGH 2 minutes; drain. Add corn mixture to bell pepper mixture; toss to combine.

4. To prepare mahimahi, heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle both sides of fish with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with succotash.

Nutritional Information

Calories:
379 (0.0% from fat)
Fat:
9.4g (sat 1.5g,mono 5.5g,poly 1.6g)
Protein:
35.8g
Carbohydrate:
41.2g
Fiber:
8g
Cholesterol:
52mg
Iron:
3.7mg
Sodium:
537mg
Calcium:
84mg
Cooking Light, JANUARY 2009