Trout with Green Bean Succotash

Succotash really came into its own during the Great Depression, thanks to its thrifty nature, and we think a clean version seasoned with dill, lemon juice and zest is the perfect accompaniment to our tender pink trout.
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Trout with Green Bean Succotash

Trout with Green Bean Succotash

Serves: 4
Hands-on time: 5 minutes
Total time: 35 minutes

INGREDIENTS:

  • 1 cup baby lima beans, fresh or frozen (thawed, if frozen), cut into 1-inch pieces
  • 1 lb fresh green beans, cleaned and washed
  • 2 cups fresh corn (from 2 medium cobs)
  • 3 medium tomatoes, cored and diced
  • 1 tbsp olive oil
  • 1 tbsp fresh dill, chopped (1/4 cup whole dill leaves)
  • 1 tbsp fresh lemon juice
  • 2 tsp lemon zest
  • 1/4 tsp sea salt
  • 1/2 tsp ground black pepper
  • 4 4-oz trout fillets, skin and bones removed
  • Olive oil cooking spray

INSTRUCTIONS:

  1. Bring 4 cups water to a boil in a medium saucepot. Add lima beans, cook for 3 minutes, then add green beans and cook for 7 to 8 more minutes. Add corn and cook for another 3 to 5 minutes.
  2. Drain and rinse bean-corn mixture under cool water. Then toss with tomatoes in a large bowl. In a separate bowl, mix together oil, dill, lemon juice and zest, salt and pepper. Pour over vegetables and gently mix.
  3. Set oven to broil on high. Place trout on baking sheet misted with cooking spray, then spray trout with cooking spray and broil for 5 to 10 minutes, until fish turns white and flakes with a fork. Serve trout with bean-corn mixture immediately.

Nutrients per serving (4 oz trout and 2 cups succotash): Calories: 375, Total Fat: 6 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Omega-3s: 1,180 mg, Omega-6s: 1,140 mg, Carbs: 32 g, Fiber: 9 g, Sugars: 4 g, Protein: 32 g, Sodium: 301 mg, Cholesterol: 67 mg

Video: How to Fillet a Fish

Fillet and debone your own fish! Chef Jo takes you from whole fish to two perfect fillets and the makings of a killer fish stock.