Triggerfish Schnitzel with Summer Succotash

Triggerfish Schnitzel with Summer Succotash

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From: EatingWell Magazine, June 2019

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.

Ingredients 4 servings

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  • 2 tablespoons unsalted butter
  • 1 cup diced sweet onion
  • 1 clove garlic, thinly sliced
  • Pinch of crushed red pepper
  • 2 cups fresh corn kernels (about 2 ears)
  • 1 teaspoon chopped fresh marjoram
  • 1 teaspoon fresh thyme leaves
  • 2 cups frozen baby lima beans (butter beans), thawed
  • 1 small zucchini, thinly shaved with a mandoline or vegetable peeler
  • 10 cherry tomatoes, halved
  • 10 sugar snap peas, cut crosswise into ¼-inch pieces
  • ½ cup chopped fresh basil, divided
  • ½ teaspoon kosher salt, divided
  • 1¼ pounds skinned triggerfish, sole or swordfish, cut into 4 portions
  • 3 large eggs, lightly beaten
  • 1 tablespoon Dijon mustard
  • ⅓ cup all-purpose flour
  • 1 cup panko breadcrumbs, preferably whole-wheat
  • 4 tablespoons extra-virgin olive oil
  • Lemon wedges for serving

Preparation

  • Prep

  • Ready In

  1. 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 ¼ cup basil and ¼ teaspoon salt. Cover to keep warm.
  2. If your fish is thicker than ½ inch, place in a large sealable bag and gently pound with a meat mallet or rolling pin until about ½ inch thick. Season with the remaining ¼ teaspoon salt.
  3. 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.
  4. 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.
  5. Arrange the fish on the succotash. Top with the remaining ¼ cup basil and serve with lemon wedges, if desired.

Nutrition information

  • Serving size: 5 ounces fish with 1¼ cups succotash
  • Per serving: 554 calories; 26 g fat(7 g sat); 9 g fiber; 50 g carbohydrates; 32 g protein; 114 mcg folate; 141 mg cholesterol; 10 g sugars; 0 g added sugars; 1,286 IU vitamin A; 43 mg vitamin C; 100 mg calcium; 5 mg iron; 764 mg sodium; 1,087 mg potassium
  • Nutrition Bonus: Vitamin C (72% daily value), Folate (28% dv), Iron (28% dv), Vitamin A (26% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 fat, 3 lean protein, 2½ starch, ½ vegetable

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