B.C. Cod Fillets with Summer Succotash
Succotash is a sautéed vegetable/bean dish great to make in the summer because you can use B.C.-grown corn, peppers and zucchini in it. In this recipe, it’s tastily served with cooked until golden B.C. cod fillets. If desired, you could also serve the fish with steamed rice or miniature potatoes.
Recipe - Quality Foods
B.C. Cod Fillets with Summer Succotash
Prep Time20 Minutes
Servings4
Cook Time22 Minutes
Ingredients
3 Tbsp butter (divided)
2 Tbsp olive oil (divided)
1/2 cup diced onion (see Note)
1 large garlic clove, minced
1 medium zucchini, diced
1 medium red bell pepper, diced
1 (14 oz./398 mL) lima beans, drained, rinsed in cold water, and drained again (see Note and options)
1 1/4 cups fresh corn kernels (see Note)
1/2 tsp dried thyme
1/4 tsp ground sage
pinches ground cayenne pepper
and smoked paprika
salt and freshly ground black pepper, to taste
2 Tbsp chopped parsley
560- to 680-gram B.C. grey or other cod fillets, cut into 8 roughly equal pieces, any bones removed, and patted dry
1/2 cup all-purpose flour
1 Tbsp olive oil
lemon slices and parsley sprigs, for garnish
1 Tbsp butter
Directions
- To make succotash, place 2 Tbsp butter and 1 Tbsp oil in an 8-inch or so wide pot set over medium heat. When butter is melted, and the onion and garlic and cook until softened, about 5 minutes. Add the zucchini, bell pepper, lima beans, corn, thyme, sage, cayenne, smoked paprika, salt and black pepper to the pot and stir to combine. Partially cover and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Remove succotash from the heat, stir in the chopped parsley, and then set aside for now.
- Spread flour on a wide plate. Coat each piece of fish in flour. Place 1 Tbsp oil and 1 Tbsp butter in a large non-stick skillet set over medium-high heat. Swirl the pan until butter is melted. Add fish to the skillet and cook 4 minutes. Turn each piece over and cook 2 to 3 minutes on the other side, or until just cooked through. While fish cooks, set succotash over medium heat and make hot again.
- To serve, spoon some succotash on each of 4 dinner plates. Now set 2 pieces of fish on each plate, garnish with lemon slices and parsley sprigs, and serve.
Note: Diced in this recipe means to cut into small, 1/4-inch cubes. Canned lima beans are sold in our canned vegetable aisle. One large shucked cob of corn should yield the amount needed here. Use a sharp paring knife to cut the kernels off the cob.
Options: If you prefer, 1 1/2 cups of frozen, thawed, lima beans could replace the canned lima beans in this recipe. Bags of them are sold in our frozen foods aisle.
20 minutes
Prep Time
22 minutes
Cook Time
4
Servings
Shop Ingredients
Makes 4 servings
QF - Quality Foods Salted Butter, 454 Gram
Free with 3450 Points Redeemed$6.99$1.54/100g
Western Family - Pure Olive Oil, 250 Millilitre
$8.99$3.60/100ml
Onions - Sweet, Fresh, 400 Gram
$2.02 avg/ea was $2.64 avg/ea$0.50/100g
Garlic - Bulb, Mesh, 3 Each
$1.49$0.50 each
Zucchini - Squash, Fresh, 400 Gram
Flyer Sale
$1.75 avg/ea was $3.08 avg/ea$0.44/100g
Bell Peppers - Red, Hot House, 226 Gram
$2.49 avg/ea$1.10/100g
Unico - White Kidney Bean, 540 Millilitre
2 for $5
$2.50 was $2.69$0.46/100ml
Green Giant - Whole Kernel Corn, 341 Millilitre
2 for $4
$2.00 was $2.29$0.59/100ml
Mccormick - Ground Thyme, 28 Gram
$5.49 was $6.19$19.61/100g
Mccormick - Sage Leaves, 7 Gram
$5.49 was $6.99$78.43/100g
Mccormick - Ground Cayenne Pepper, 33 Gram
$5.49 was $6.99$16.64/100g
Mccormick - Smoked Paprika, 40 Gram
$5.49 was $6.19$13.73/100g
Mccormick - Ground Black Pepper, 37 Gram
$5.49 was $6.19$14.84/100g
Parsley - Italian, Fresh, 1 Each
$2.49
Cod - Fresh Grey Fillets, 100 Gram
Flyer Sale
$2.99/100g was $3.49/100g$2.99/100g
Western Family - All Purpose White Flour, 2.5 Kilogram
$5.99 was $6.39$0.24/100g
Western Family - Pure Olive Oil, 250 Millilitre
$8.99$3.60/100ml
Lemons - Large, 1 Each
$1.19
QF - Quality Foods Salted Butter, 454 Gram
Free with 3450 Points Redeemed$6.99$1.54/100g
Directions
- To make succotash, place 2 Tbsp butter and 1 Tbsp oil in an 8-inch or so wide pot set over medium heat. When butter is melted, and the onion and garlic and cook until softened, about 5 minutes. Add the zucchini, bell pepper, lima beans, corn, thyme, sage, cayenne, smoked paprika, salt and black pepper to the pot and stir to combine. Partially cover and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Remove succotash from the heat, stir in the chopped parsley, and then set aside for now.
- Spread flour on a wide plate. Coat each piece of fish in flour. Place 1 Tbsp oil and 1 Tbsp butter in a large non-stick skillet set over medium-high heat. Swirl the pan until butter is melted. Add fish to the skillet and cook 4 minutes. Turn each piece over and cook 2 to 3 minutes on the other side, or until just cooked through. While fish cooks, set succotash over medium heat and make hot again.
- To serve, spoon some succotash on each of 4 dinner plates. Now set 2 pieces of fish on each plate, garnish with lemon slices and parsley sprigs, and serve.
Note: Diced in this recipe means to cut into small, 1/4-inch cubes. Canned lima beans are sold in our canned vegetable aisle. One large shucked cob of corn should yield the amount needed here. Use a sharp paring knife to cut the kernels off the cob.
Options: If you prefer, 1 1/2 cups of frozen, thawed, lima beans could replace the canned lima beans in this recipe. Bags of them are sold in our frozen foods aisle.