This healthy fish recipe is made with triggerfish, a tasty, versatile and plentiful species. We call for easy-to-find frozen baby lima beans for the succotash (called butter beans in the South), but if you can find fresh summer field peas, try them in this dish. Look for lady peas, zipper cream, white acre, crowder or pink-eyed varieties at your farmers' market. Cook 2 cups of shelled peas in boiling water with a pinch of salt until tender, 20 to 45 minutes.

Mike Lata
Source: EatingWell Magazine, June 2019
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Melt butter in a large pot over medium heat. Add onion, garlic and crushed red pepper; cook, stirring occasionally, until soft, 3 to 5 minutes. Stir in corn, marjoram and thyme; cook, stirring occasionally, until the corn is tender, about 4 minutes. Stir in lima beans, zucchini, tomatoes and snap peas; cook, stirring occasionally, until the zucchini is tender, about 5 minutes. Remove from heat and stir in 1/4 cup basil and 1/4 teaspoon salt. Cover to keep warm.

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  • If your fish is thicker than 1/2 inch, place in a large sealable bag and gently pound with a meat mallet or rolling pin until about 1/2 inch thick. Season with the remaining 1/4 teaspoon salt.

  • Whisk eggs and mustard in a medium bowl. Place flour and breadcrumbs in separate shallow dishes. Dredge the fish in the flour, shaking off excess, then dip in the egg mixture, letting the excess drip off, then coat with the panko.

  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook half the fish, undisturbed, until golden and crisp on one side, 1 to 3 minutes. Turn the fish and add 1 tablespoon oil; cook until golden and crisp, 1 to 3 minutes more. Transfer to a plate and repeat with the remaining fish and 2 tablespoons oil.

  • Arrange the fish on the succotash. Top with the remaining 1/4 cup basil and serve with lemon wedges, if desired.

Nutrition Facts

553.6 calories; protein 31.6g 63% DV; carbohydrates 50.4g 16% DV; exchange other carbs 3.5; dietary fiber 8.6g 34% DV; sugars 9.9g; fat 26.4g 41% DV; saturated fat 7.2g 36% DV; cholesterol 141.1mg 47% DV; vitamin a iu 1286.2IU 26% DV; vitamin c 43.4mg 72% DV; folate 114mcg 29% DV; calcium 99.8mg 10% DV; iron 4.8mg 27% DV; magnesium 119.4mg 43% DV; potassium 1087.3mg 31% DV; sodium 763.8mg 31% DV.