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
- Preheat the oven to 180˚C/160˚C fan/gas mark 4.
- 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.
- Transfer to a baking dish and place in the oven for 5-6 minutes or until the fish is opaque and flakes easily.
- 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.
- 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.
- Squeeze the juice of a small lime and stir in the fresh coriander. Season to taste and divide between serving bowls.
- Top the succotash with the pan-fried fish and serve with extra lime wedges and some fresh coriander.
417kcals, 17.7g fat (2.4g saturated), 43.7g carbs, 7.9g sugars, 29.5g protein, 6.7g fibre, 0.368g sodium