This corn and zucchini skillet is sweetcorn, zucchini, red pepper and onion cooked in one pan until lightly charred, then finished with lime juice, coriander (cilantro), a pinch of chili and a little crumbled feta. It’s a bright, summery side that takes about 20 minutes and serves 4, with about 195 calories and 4.5 g of fiber per serving. Frozen corn works perfectly, so you can make it all year round, and leftovers are good in tacos, omelets and grain bowls.
- Serves: 4 as a side
- Prep time: 10 minutes
- Cook time: 12 minutes
- Total time: about 20 minutes
Ingredients
- 400 g (about 2⅔ cups) sweetcorn kernels: frozen, fresh from 3 to 4 cobs, or canned and drained
- 2 small zucchini (about 300 g), diced
- 1 red pepper (about 150 g), diced
- 1 small onion (about 100 g), diced
- 2 garlic cloves, finely chopped
- 1 tablespoon olive oil
- 10 g (2 teaspoons) butter
- ½ teaspoon chili powder or smoked paprika
- Juice of 1 lime
- A small handful of coriander (cilantro), chopped
- 40 g (⅓ cup) feta or cotija, crumbled
- A pinch of salt and black pepper
Method
- Heat the olive oil in a large frying pan or cast-iron skillet over medium-high heat.
- Add the onion and pepper and cook for 3 minutes, stirring occasionally, until starting to soften.
- Add the corn. If it’s frozen, there’s no need to thaw it first. Spread it out and leave it undisturbed for 2 to 3 minutes so some kernels char and turn golden, then stir.
- Add the zucchini, garlic and chili powder and cook for another 4 to 5 minutes, stirring every minute or so, until the zucchini is just tender but not soft.
- Stir in the butter until it melts, then take the pan off the heat.
- Add the lime juice and most of the coriander and season with a small pinch of salt and pepper.
- Scatter with feta and the rest of the coriander and serve warm.
Tips
- Use a hot pan and don’t stir too often. Letting the corn sit lets it caramelize, which gives a sweet, smoky flavor.
- Cook in batches if your pan is small. Overcrowded vegetables steam instead of browning.
- Add zucchini later than the other vegetables so it keeps a little bite.
- Go easy on salt. Feta is salty, so taste before seasoning.
- Fresh corn: stand the cob upright in a large bowl and slice down the sides with a sharp knife to remove the kernels.
Swaps and variations
- Mexican street corn style: stir in a spoonful of plain yogurt or light mayonnaise with lime and chili.
- Protein: add black beans, chickpeas or diced chicken to make it a main.
- Herbs: use basil or parsley instead of coriander.
- Spicier: add a chopped jalapeño with the zucchini.
- Vegan: skip the butter and feta, and add diced avocado.
- Greener: add a handful of spinach at the end and let it wilt.
Nutrition per serving (estimate)
One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for cooked frozen sweetcorn, zucchini, red pepper, onion, garlic, olive oil, butter, lime juice, coriander, chili powder, feta and salt.
| Nutrient | Per serving |
|---|---|
| Calories | 195 kcal |
| Protein | 6 g |
| Carbohydrate | 27.5 g |
| Fiber | 4.5 g |
| Sugars | 7.5 g |
| Fat | 9 g |
| Saturated fat | 3.5 g |
| Sodium | 235 mg |
Sweetcorn is a starchy vegetable that provides fiber, potassium and lutein and zeaxanthin, plant pigments linked with eye health, as our article on carrots and eyesight explains. Red peppers are one of the richest sources of vitamin C, and zucchini adds volume for very few calories. Our guide on how to eat more vegetables has more easy sides like this one.
Contains: milk (butter, feta).
Food safety
Wash fresh vegetables under running water before cutting, as the FDA advises. Frozen corn is usually blanched before freezing but should still be cooked until steaming hot rather than eaten straight from the bag. Cool leftovers and refrigerate them within 2 hours, then eat within 3 days.
What to serve with it
- Grilled chicken, fish or halloumi.
- Our chicken tacos or healthy taco salad.
- Brown rice or quinoa, with a fried egg on top for a quick vegetarian dinner.
Common questions
Is corn a vegetable or a grain?
Both. Sweetcorn eaten fresh is usually treated as a starchy vegetable, while dried corn used for cornmeal, polenta and popcorn is a whole grain.
Can I make it ahead?
Yes. It reheats well in a frying pan or microwave; add the lime, herbs and cheese after reheating.
Is this recipe keto?
No. Sweetcorn is too high in carbs for keto. For a lower-carb version, replace the corn with extra zucchini, peppers and mushrooms.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
