Seared Mahimahi with Edamame Succotash

Gluten Free
Dairy Free
Very Healthy
Health score
67%
Seared Mahimahi with Edamame Succotash
45 min.
4
264kcal

Suggestions


Indulge in a delightful culinary experience with our Seared Mahimahi with Edamame Succotash, a dish that perfectly balances flavor and nutrition. This gluten-free and dairy-free recipe is not only very healthy but also a feast for the senses, making it an ideal choice for lunch or dinner. With a health score of 67, you can enjoy this meal guilt-free while savoring the rich, flaky texture of mahimahi, a firm white fish that is both delicious and packed with protein.

The vibrant succotash, featuring a colorful medley of fresh ingredients like sweet corn, tender edamame, and roasted red bell pepper, adds a burst of flavor and nutrition to your plate. Enhanced with aromatic herbs and a zesty lime dressing, this dish is a celebration of wholesome ingredients that come together in just 45 minutes. Perfect for busy weeknights or a special gathering, this recipe serves four, making it easy to share with family and friends.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. The combination of seared fish and a refreshing vegetable succotash will leave your taste buds dancing and your body feeling nourished. Dive into this culinary adventure and discover how easy it is to create a healthy, satisfying meal that everyone will love!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 1.3 cups corn kernels frozen thawed
  • 0.5 cup edamame green frozen shelled thawed ( soybeans)
  • teaspoons thyme sprigs fresh chopped
  •  garlic clove minced
  • 0.3 cup spring onion finely chopped
  • 0.3 teaspoon ground pepper red
  • teaspoons juice of lime fresh
  • 24 ounce fish fillet white firm
  • teaspoon olive oil 
  • teaspoons olive oil 
  • medium bell pepper red
  • teaspoons rice vinegar 
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • aluminum foil
  • broiler
  • ziploc bags
  • microwave

Directions

  1. Preheat broiler.
  2. To prepare succotash, cut bell pepper in half lengthwise; discard seeds and membranes.
  3. Place pepper halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened.
  4. Place in a zip-top plastic bag; seal.
  5. Let stand 10 minutes. Peel and finely chop.
  6. Combine pepper, onions, and next 7 ingredients (through garlic), tossing to combine.
  7. Combine corn and beans in a small microwave-safe bowl; cover with water. Microwave at HIGH 2 minutes; drain.
  8. Add corn mixture to bell pepper mixture; toss to combine.
  9. To prepare mahimahi, heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  10. Sprinkle both sides of fish with 1/8 teaspoon salt and 1/8 teaspoon black pepper.
  11. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork.
  12. Serve with succotash.

Nutrition Facts

Calories264kcal
Protein55.62%
Fat24.29%
Carbs20.09%

Properties

Glycemic Index
63.25
Glycemic Load
0.68
Inflammation Score
-9
Nutrition Score
22.416521818742%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Apigenin
0.03mg
Luteolin
0.64mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
0.77mg

Nutrients percent of daily need

Calories:263.55kcal
13.18%
Fat:7.33g
11.27%
Saturated Fat:1.57g
9.84%
Carbohydrates:13.63g
4.54%
Net Carbohydrates:10.77g
3.92%
Sugar:4.39g
4.88%
Cholesterol:85.05mg
28.35%
Sodium:421.28mg
18.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.75g
75.5%
Selenium:71.74µg
102.48%
Vitamin C:43.04mg
52.17%
Vitamin B12:2.69µg
44.79%
Vitamin B3:7.55mg
37.77%
Vitamin D:5.27µg
35.15%
Phosphorus:328.63mg
32.86%
Vitamin A:1119.63IU
22.39%
Potassium:767.88mg
21.94%
Vitamin B6:0.41mg
20.62%
Folate:79.62µg
19.91%
Vitamin K:18.83µg
17.93%
Magnesium:60.36mg
15.09%
Fiber:2.86g
11.44%
Iron:2.06mg
11.43%
Vitamin B2:0.19mg
11.42%
Vitamin E:1.71mg
11.4%
Vitamin B5:1.14mg
11.38%
Manganese:0.22mg
11.19%
Copper:0.17mg
8.41%
Vitamin B1:0.11mg
7.6%
Zinc:0.88mg
5.85%
Calcium:48.37mg
4.84%
Source:My Recipes