Swordfish and Succotash
This succotash recipe works great with any fish, though we paired it with swordfish. Find the macros for each dish below.
Ingredients
Swordfish Ingredients
- 20 oz swordfish (4 x 5oz steaks)
- 3 T olive oil
- 1 tsp garlic powder
- 1 tsp salt
- .5 tsp black pepper
- 1 T dried parsley
- 1 T dried oregano
- 3 T lemon juice
Succotash Ingredients
- 2 T olive oil
- 1/2 large white onion, minced
- 7.5 oz fresh or canned corn
- 15 oz can butter beans
- 15 oz fire roasted crushed tomatoes
- 1 lb okra, chopped
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1 tsp kosher salt plus more to taste
- 1/4 tsp ground black pepper
- 1 T dried parsley
Instructions
For the swordfish
- Preheat oven to 375 degrees.
- Prepare the swordfish washing it under cold running water. Dry the fish with clean paper towels and set on a clean cutting board.
- Prepare the dressing by adding the olive oil to a small bowl. To the bowl, add 1 tsp garlic powder, 1 tsp salt, 1/2 tsp black pepper, 2T dried parsley, 2T oregano, 3T lemon juice and whisk together.
- Pour the dressing over the fish evenly. Bake fish in the oven for 13 – 15 minutes. Turn over and bake for an additional 15 minutes. Adjust baking time if your swordfish steak is thicker than ½ inch.
For the succotash
- Heat the olive oil in a large skillet over medium high heat. Add the onion and cook for 2 minutes, until translucent.
- Add the corn, beans, okra, garlic powder, smoked paprika, salt, and the ground black pepper. Cook, stirring occasionally until all vegetables are tender and nearly cooked, about 5 to 6 minutes.
Notes
For the swordfish:
Calories – 295
Protein – 27g
Carbs – 0g
Fat – 19g For the succotash:
Calories – 319
Protein – 14g
Carbs – 52g
Fat – 8g Add to MyFitnessPal here, or search for KWF Succotash.
Calories – 295
Protein – 27g
Carbs – 0g
Fat – 19g For the succotash:
Calories – 319
Protein – 14g
Carbs – 52g
Fat – 8g Add to MyFitnessPal here, or search for KWF Succotash.
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