Seared Cod and Summer Succotash
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 serving Cod - (Serving Size 4 oz) 1 cup Grapes - red or green - 1 cup 16 beans (4" long) Green Beans (snap) 2 serving Garlic (1 clove)2 medium (4-1/8" long) Scallions, raw 1 eggplant, unpeeled 1 ear, Sweet Corn, Fresh, medium (6-3/4" to 7-1/2") .25 cup Rice flour, white 1 Tomato, Plum Baby2 tbsp White wine vinegar3 tsp Granulated Sugar
Wash and dry the fresh produce. Remove and discard any stems from the grapes; thinly slice into rounds. Medium dice the eggplant. Peel and mince the garlic. Cut off and discard the root ends of the scallions; thinly slice on an angle, separating the white bottoms and green tops. Remove and discard the husks and silks of the corn. Cut the corn kernels off the cob; discard the cob. Snap off and discard the stem ends of the green beans; cut into ˝-inch pieces. Core and small dice the tomato.
2 Pickle the grapes:
In a medium bowl, combine the vinegar, sugar and a big pinch of salt; stir until the sugar has dissolved. Add the grapes and stir to coat. Set aside to pickle, stirring occasionally, for at least 10 minutes.
3 Cook the eggplant:
While the grapes pickle, in a medium pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the eggplant and cook, stirring occasionally, 3 to 5 minutes, or until lightly browned and slightly softened; season with salt and pepper. Transfer to a plate. Wipe out the pan.
4 Make the succotash:
While the grapes continue to pickle, in the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the garlic, white bottoms of the scallions, corn and green beans; season with salt and pepper. Cook, stirring occasionally, 4 to 6 minutes, or until softened and fragrant. Add the tomato and cooked eggplant; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until softened; season with salt and pepper to taste. Transfer to a plate. Rinse and wipe out the pan.
5 Coat & cook the cod:
Place the flour on a plate. Pat the cod fillets dry with paper towels; season with salt and pepper on both sides. Thoroughly coat the seasoned fillets in the flour (tapping off any excess). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fillets and cook 3 to 5 minutes on the first side, or until golden brown. Flip and cook 2 to 3 minutes, or until cooked through. Transfer to a paper towel-lined plate; immediately season with salt and pepper.
6 Plate your dish:
Divide the succotash and cooked cod fillets between 2 dishes. Garnish with the green tops of the scallions. Top the fillets with the pickled grapes and as much of the pickling liquid as you’d like. Enjoy!
Serving Size: 1/2 of total recipe
Number of Servings: 2
Recipe submitted by SparkPeople user BONMARCHE.
2 Pickle the grapes:
In a medium bowl, combine the vinegar, sugar and a big pinch of salt; stir until the sugar has dissolved. Add the grapes and stir to coat. Set aside to pickle, stirring occasionally, for at least 10 minutes.
3 Cook the eggplant:
While the grapes pickle, in a medium pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the eggplant and cook, stirring occasionally, 3 to 5 minutes, or until lightly browned and slightly softened; season with salt and pepper. Transfer to a plate. Wipe out the pan.
4 Make the succotash:
While the grapes continue to pickle, in the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the garlic, white bottoms of the scallions, corn and green beans; season with salt and pepper. Cook, stirring occasionally, 4 to 6 minutes, or until softened and fragrant. Add the tomato and cooked eggplant; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until softened; season with salt and pepper to taste. Transfer to a plate. Rinse and wipe out the pan.
5 Coat & cook the cod:
Place the flour on a plate. Pat the cod fillets dry with paper towels; season with salt and pepper on both sides. Thoroughly coat the seasoned fillets in the flour (tapping off any excess). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fillets and cook 3 to 5 minutes on the first side, or until golden brown. Flip and cook 2 to 3 minutes, or until cooked through. Transfer to a paper towel-lined plate; immediately season with salt and pepper.
6 Plate your dish:
Divide the succotash and cooked cod fillets between 2 dishes. Garnish with the green tops of the scallions. Top the fillets with the pickled grapes and as much of the pickling liquid as you’d like. Enjoy!
Serving Size: 1/2 of total recipe
Number of Servings: 2
Recipe submitted by SparkPeople user BONMARCHE.
Nutritional Info Amount Per Serving
- Calories: 378.7
- Total Fat: 2.5 g
- Cholesterol: 40.0 mg
- Sodium: 102.5 mg
- Total Carbs: 66.6 g
- Dietary Fiber: 11.3 g
- Protein: 27.5 g
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