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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Heinz brand apple cider vinegar is gluten-free.

 

"I love to relive the memories of when I was spry enough to fish the little trout streams. Otherwise, I like to write and play poker."
-Tony Hillerman, Author

The refrigerator light goes on...

I love this recipe. Itís quick and easy and itís equally at home on a weeknight or for a dinner party meal. When I was at the National Museum of the American Indian I became interested in the flavors of America. I created this recipe to be an ďAmericanĒ Mediterranean dish. That is, cereal grains, fresh fish, monounsaturated fats, vegetables and seeds. Thatís five of the nine basic ingredients that make up the Mediterranean diet (add a glass of wine and youíre 2/3 of the way there with dinner).

But the dish uses foods indigenous to America. So you donít have to eat like a Greek or Italian to follow Mediterranean ideals.

Pumpkin Seeds

The Mexicans call pumpkin seeds pepitas and you can find them in the market in many different forms. The raw white hulled seeds are harder to work with so I never buy them (let someone else shell your nuts for you).

The seed kernel is a medium gray/green color and you can find them both raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are very high in monounsaturated fat with 4 grams per ounce. Because of the fat content they will turn rancid more quickly and I buy only what I need. They will freeze fairly well for about 3 months.

1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol


 

Baked Cumin Trout with Squash and Pumpkin Seeds - Low Sodium Version



Servings = 2 | Serving size =4 ounces fish with 1/2 cup cooked wild rice

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe also requires making Wild Rice - Low Sodium Version

This recipe makes good leftovers for sandwiches. Not on a low sodium diet? Here's the standard Baked Cumin Trout with Squash and Pumpkin Seeds.

3 tsp grapeseed oil
1/8 tsp salt
1/8 tsp fresh ground black pepper
2 tsp maple syrup
1 tsp apple cider vinegar (Heinz is gluten-free.)
3/4 tsp ground cumin
1 tsp grapeseed oil
1 ounce raw pumpkin seeds
8 ounces yellow squash
2 4 ounce filets fresh trout

While the Wild Rice is cooking combine the first 3 tsp. grapeseed oil with the salt, black pepper, maple syrup, vinegar and ground cumin in a small bowl. Mix thoroughly.

Preheat the oven to 400įF.

Place the remaining teaspoon of grapeseed oil in a small skillet over medium heat. Add the pumpkin seeds and cook for about 3 - 5 minutes. As the seeds begin to brown add the diced yellow squash.

Cook stirring occasionally over medium heat until the squash just begins to soften. Remove from the heat.

When the rice is done divide it between two ovenproof dishes (like an au gratin dish). Place the trout on top of the wild rice and top each with about 1/4 of the oil and cumin mixture. Place the trout in the oven and cook for about 5 minutes.

Spoon the remaining oil and cumin mixture over the trout. Top the trout with equal portions of the cooked squash and pumpkin seed mixture between. Return the trout to the oven for another 5 - 7 minutes. Serve.

Nutrition Facts

Serving size = 4 ounces fish / 1/2 cup cooked wild rice

Servings = 2

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Amount Per Serving

Calories 469 Calories from Fat 169
  % Daily Value
Total Fat 19g 30%
    Saturated Fat 3g 15%
    Monounsaturated Fat 7g  
    Trans Fat g  
Cholesterol 66mg 22%
Sodium 499mg 21%
Total Carbohydrates 42g 14%
    Dietary Fiber 5g 21%
    Sugars 5g  
Protein 34g  
Vitamin A 6% Vitamin C 17%
Calcium 10% Iron 31%
Vitamin K 8 mcg Potassium 963 mg
Magnesium 198 mg