Low Sodium Southern Fried Corn

Indulge in the rich, comforting flavors of the South with this Low Sodium Southern Fried Corn recipe. Made with fresh corn on the cob, sautéed to golden perfection alongside aromatic garlic, onion, and crisp green bell pepper, this dish manages to deliver bold taste without relying on added salt. A hint of smoked paprika and freshly ground black pepper lend just the right amount of spice, while a splash of low-sodium milk brings a creamy finish to this skillet-cooked classic. With a prep time of just 15 minutes, this healthy twist on a traditional Southern favorite makes an ideal side dish for any barbecue, holiday spread, or weeknight dinner. Garnish with fresh parsley for a burst of color and flavor!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 ears Fresh corn on the cob, husked
• 2 tablespoons Unsalted butter
• 1 tablespoon Olive oil
• 2 cloves Garlic, minced
• 0.5 teaspoons Black pepper, freshly ground (or to taste)
• 0.5 teaspoons Smoked paprika
• 1 small Onion, finely chopped
• 0.5 large Green bell pepper, diced
• 0.25 cup Milk (low-sodium or unsalted alternative)
• 2 tablespoons Fresh parsley, chopped (optional garnish)

Directions

Step 1

Using a sharp knife, carefully cut the kernels off the corn cobs. Scrape the cobs with the back of the knife to extract the milky juices; this will enhance the flavor of the dish.

Step 2

In a large skillet, heat the olive oil and butter over medium heat until the butter has melted and starts foaming.

Step 3

Add the chopped onion, green bell pepper, and minced garlic to the skillet. Sauté for 3-4 minutes or until the vegetables are soft and fragrant.

Step 4

Stir in the fresh corn kernels and their juices. Mix well to combine with the sautéed vegetables.

Step 5

Season the mixture with freshly ground black pepper and smoked paprika. Stir to evenly coat the corn and vegetables with the spices.

Step 6

Pour the milk into the skillet and stir. Reduce the heat to medium-low and let the mixture simmer for 5-7 minutes, stirring occasionally, until the liquid has mostly absorbed and the corn is tender.

Step 7

Taste and adjust the seasoning with additional black pepper, if needed. Avoid adding salt to keep the sodium content low.

Step 8

Remove the skillet from heat and sprinkle the cooked corn with fresh parsley, if desired. Serve warm as a side dish for any Southern-inspired meal.

Nutrition Facts

Serving size	(622.8g)

Amount per serving	% Daily Value*
Calories	724.1

Total Fat 43.5g	0%
Saturated Fat 17.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 64.5mg	0%
Sodium 75.4mg	0%
Total Carbohydrate 85.1g	0%
Dietary Fiber 13.1g	0%
Total Sugars 33.7g
Protein 16.1g	0%

Vitamin D 25IU	0%
Calcium 138.5mg	0%
Iron 3.2mg	0%
Potassium 1387.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.2%

Protein: 8.1%

Carbs: 42.7%