Seared Mahimahi with Edamame Succotash

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