North Atlantic Pan Seared Cod with New England Succotash and Cranberry Vinaigrette Recipe

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North Atlantic Pan Seared Cod with New England Succotash and Cranberry Vinaigrette
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Ingredients
22
Count
Nutrition
531
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Roughly chop the bacon and dried cranberries and set aside. Drain and rinse beans and set aside. Drain the corn, if necessary.
  2. In a large nonstick skillet over medium heat, melt the butter and milk together. Add the corn, beans, chopped bacon and cranberries and stir to combine. Reduce heat to medium low and cook for 10 to 15 minutes or until most of the liquid has evaporated, stirring occasionally. Season mixture with salt and pepper, to taste. Remove from heat, loosely cover and set aside until ready to serve.
  3. While succotash is cooking, prepare the dressing. If you are very short on time, substitute store bought cranberry vinaigrette and add 1 tablespoon horseradish.
  4. In the bowl of a food processor fitted with the blade, combine all ingredients except for salt and pepper. Pulse ingredients until cranberries are roughly chopped and dressing is emulsified. Season vinaigrette with salt and pepper, to taste. Set aside until ready assemble plates.
  5. Rinse and pat fillets dry. Combine the flour and salt and pepper in a shallow dish. Coat fish on all sides with seasoned flour, shaking off the excess and set fillets aside.
  6. In a large nonstick skillet over medium-high heat, melt butter and olive oil. Heat melted mixture until hot but not browned and place the fish in the skillet, leaving space between the fillets. Cook 4 to 5 minutes on the first side and turn fillets over carefully. Continue cooking until flesh is firm and no longer opaque, about 5 more minutes. Remove fillets to a plate and set aside.
  7. While fish is cooking, slice the tomatoes in half and assemble plates. Evenly distribute arugula among 5 plates and arrange in a small mound. When fish is cooked, lean the cod fillet against the arugula and place a scant cup of succotash on the plate touching both the fish and arugula. Drizzle 2 tablespoons cranberry vinaigrette over arugula and succotash and top greens with 6 tomato halves per plate.
  8. Enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 531.47 Kcal (2225 kJ)
Calories from fat 294.94 Kcal
% Daily Value*
Total Fat 32.77g 50%
Cholesterol 53.35mg 18%
Sodium 1210.94mg 50%
Potassium 543.1mg 12%
Total Carbs 47.77g 16%
Sugars 21.74g 87%
Dietary Fiber 4.99g 20%
Protein 13.67g 27%
Vitamin C 7.2mg 12%
Vitamin A 0.1mg 5%
Iron 1mg 6%
Calcium 109.3mg 11%
Amount Per 100 g
Calories 184.44 Kcal (772 kJ)
Calories from fat 102.36 Kcal
% Daily Value*
Total Fat 11.37g 50%
Cholesterol 18.52mg 18%
Sodium 420.24mg 50%
Potassium 188.47mg 12%
Total Carbs 16.58g 16%
Sugars 7.54g 87%
Dietary Fiber 1.73g 20%
Protein 4.74g 27%
Vitamin C 2.5mg 12%
Iron 0.3mg 6%
Calcium 37.9mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.6
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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