RAGIN CAJUN LEMONY HADDOCK OVER CORN, LIMA, AND BLACK BEAN SUCCOTASH

The Succotash:

4 slices raw bacon

1 medium onion, chopped

1 cup leeks, chopped

6 cloves garlic, chopped

1 red bell pepper, chopped

3 cups frozen corn, thawed

2 cups frozen lima beans, thawed

1, 15.25-ounce can black beans, drained and rinsed

1 teaspoon salt

1 ½ teaspoons black pepper

1 cup 1% low-fat milk

2 cups cherry or grape tomatoes, cut in half

¼ cup fresh basil leaves, chopped if large or whole if small (plus more for garnish)

 

The Fish:

1 ½ pounds haddock filets, skinned

1 ½ tablespoons Dish off the Block Ragin’ Cajun Spice Blend

2 tablespoons olive oil

1 lemon

 

 

Cook the bacon in a large deep skillet until crisp, drain on paper towels, and chop into small pieces.  Set aside.  Reserve 1 tablespoon of the bacon fat in the pan.

Add the onion, leeks, and garlic to the reserved fat and cook until soft and fragrant, stirring frequently, about 3-4 minutes.  Add the red pepper, corn, lima beans, salt and black pepper to the pan and cook for 3-4 minutes, stirring frequently.

Add the milk, tomatoes, and basil to the pan and cook for 2-3 more minutes tossing to combine and allow the milk to coat the vegetables.  Keep warm until ready to serve.

Pat the haddock filets dry with paper towels to absorb any excess moisture and season on both sides with the Cajun seasoning.

Heat the olive oil in a large non-stick skillet over medium high heat.  Add the seasoned fillets top-side-down to the hot pan.  Sear for 2-3 minutes on the first side and then flip.  Cut the lemon in half and squeeze the juice through a sieve all over the top of the fish.  Cook for 2-3 more minutes on the second side until the fish is tender in the center and flakes easily with a fork.

Serve about 1 cup of the succotash on a plate and top with a 4 ounce piece of the fish.  Garnish with basil leaves and more lemon.  DEVOUR!


Calorie Count:

The Succotash:

4 slices raw bacon – 220

1 medium onion, chopped – 44

1 cup leeks, chopped – 32

6 cloves garlic, chopped – 27

1 red bell pepper, chopped – 37

3 cups frozen corn, thawed – 315

2 cups frozen lima beans, thawed – 270

1, 15.25-ounce can black beans, drained and rinsed – 420

1 teaspoon salt – 0

1 ½ teaspoons black pepper – 5

1 cup 1% milk – 110

2 cups cherry or grape tomatoes, cut in half – 54

¼ cup fresh basil leaves, chopped if large or whole if small (plus more for garnish) – 2

Total Calories – 1536 (256/serving)

The Fish:

1 ½-pounds haddock skinless fillets – 420

1 ½ tablespoons DotB Ragin’ Cajun Spice Blend – 0

2 tablespoons olive oil – 240

1 lemon – 17

Total calories – 677 (112.83/serving)

Grand total per serving – 368.83

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