Pan-fried fish with summer succotash

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Pan-fried fish with summer succotash | Easy Food

Serves 4

For the fish:
2 tbsp flour
1 tbsp dried coriander
¼ tsp smoked paprika
Pinch of salt
2 tbsp olive oil
4 x 170g white fish fillets such as hake or haddock

For the succotash:
2 tbsp olive oil
1 red onion, finely chopped
1 courgette, finely chopped
1 green pepper, deseeded and finely chopped
3 garlic cloves, finely chopped
1 red chilli, deseeded and finely chopped
2 x 198g tins of sweetcorn, drained
1 tbsp cumin
½ tbsp dried coriander
Pinch of cayenne pepper
Salt and black pepper
120ml chicken stock
Juice of 1 lime
3-4 tbsp fresh coriander, chopped

  1. Preheat the oven to 180˚C/160˚C fan/gas mark 4.
  2. Mix the first four ingredients for the fish together in a wide shallow bowl. Heat the oil in a large pan over a medium-high heat. Dredge the fish in the flour mixture, shaking off any excess. Sear the fillets in the hot pan for two minutes per side until golden brown.
  3. Transfer to a baking dish and place in the oven for 5-6 minutes or until the fish is opaque and flakes easily.
  4. In a large pan, heat the oil for the succotash over a medium-high heat. Add the onion and cook for 2-3 minutes. Reduce the heat to medium, add the courgette and pepper and cook for 4-5 minutes, stirring occasionally.
  5. Add the garlic, chilli, corn, cumin, coriander, cayenne and some salt and pepper and cook for 2-3 minutes. Add the chicken stock and simmer until reduced.
  6. Squeeze the juice of a small lime and stir in the fresh coriander. Season to taste and divide between serving bowls.
  7. Top the succotash with the pan-fried fish and serve with extra lime wedges and some fresh coriander.

Per Serving
417kcals, 17.7g fat (2.4g saturated), 43.7g carbs, 7.9g sugars, 29.5g protein, 6.7g fibre, 0.368g sodium

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