This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"I always plan dinner first thing in the morning. That's the only way I can get through the day, having a specific meal to look forward to at night."
-Alan King, Comic
This is a quick and simple dish that works for a weeknight meal as well as a perfect dinner party dish. There’s fish with pumpkin seeds and grapeseed oil all high in monounsaturated fats. You can use any herb that takes your fancy. Oregano and lime juice are great examples of substitutions.
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
Servings = 2 | Serving size =4 ounces trout
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe does not make very good leftovers.
|1/2 tsp||grated lemon peel|
|1/8 tsp||ground dry mustard|
|1/8 tsp||fresh ground black pepper|
|2 ounces||dried pumpkin seeds|
|2 tsp||grapeseed oil|
|2||4 ounce trout filets|
|juice of 1/2 lemon|
Preheat the oven to 400F. Place a large ovenproof skillet in the oven.
Whisk together the egg white, lemon peel, salt, tarragon, mustard and black pepper.
Place the pumpkin seeds in a mini chopper and chop until the seeds are broken into small pieces. This should take only five to eight pulses. Alternatively, you can place the seeds in a zippered plastic bag and crush them with a rolling pin.
When the pan is hot, dredge the flesh side of the fish in the egg white mixture, then dredge in the pumpkin seeds. Coat only one side of the trout.
Place the grapeseed oil in the hot pan, swirling to coat the bottom of the skillet well. Place the trout, coated side down, in the pan. Cook for 8 minutes and add the lemon juice to the pan. Cook for 2 to 4 minutes and serve.
Serving size = 4 ounces trout
Servings = 2
Amount Per Serving
|Calories 353||Calories from Fat 165|
|% Daily Value|
|Total Fat 19g||29%|
|Saturated Fat 3g||15%|
|Monounsaturated Fat 7g|
|Trans Fat 0g|
|Total Carbohydrates 5g||2%|
|Dietary Fiber 1g||3%|
|Vitamin A 2%||Vitamin C 11%|
|Calcium 7%||Iron 22%|
|Vitamin K 8 mcg||Potassium 741 mg|
|Magnesium 116 mg|