Low Sodium Southern Fried Corn
Experience the classic comfort of Southern fried corn with a heart-healthy twist in this Low Sodium Southern Fried Corn recipe. Featuring the natural sweetness of fresh corn kernels and the rich flavors of garlic, onion, and green bell pepper sautéed in a blend of unsalted butter and olive oil, this dish delivers all the warmth of traditional Southern cooking without the extra salt. A dash of smoked paprika and freshly ground black pepper adds depth, while a splash of low-sodium milk creates a creamy, flavorful finish. Perfect as a wholesome side dish, this recipe comes together in just 30 minutes and pairs beautifully with your favorite Southern-inspired meals. Serve it warm and garnish with fresh parsley for a pop of color and subtle freshness!
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Recipe Information
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)
Instructions
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.
In a large skillet, heat the olive oil and butter over medium heat until the butter has melted and starts foaming.
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.
Stir in the fresh corn kernels and their juices. Mix well to combine with the sautéed vegetables.
Season the mixture with freshly ground black pepper and smoked paprika. Stir to evenly coat the corn and vegetables with the spices.
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.
Taste and adjust the seasoning with additional black pepper, if needed. Avoid adding salt to keep the sodium content low.
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
Calories |
724 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.5 g | 56% | |
| Saturated Fat | 17.4 g | 87% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 64 mg | 22% | |
| Sodium | 75 mg | 3% | |
| Total Carbohydrate | 85.1 g | 31% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 33.7 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 138 mg | 11% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1387 mg | 30% | |
*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.
