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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
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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

The refrigerator light goes on...

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.

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


 

Pumpkin-Crusted Trout with Lemon Sauce



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.

Serve with Wild Rice or Dirty Rice or Home Fries - Low Sodium Version or Home Fries or Wild Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Maple Sweetened Collard Greens or Cole Slaw

1 egg white
1/2 tsp grated lemon peel
1/4 tsp salt
1/4 tsp tarragon
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.

Nutrition Facts

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  
Cholesterol 66mg 22%
Sodium 554mg 23%
Total Carbohydrates 5g 2%
    Dietary Fiber 1g 3%
    Sugars 1g  
Protein 41g  
Vitamin A 2% Vitamin C 11%
Calcium 7% Iron 22%
Vitamin K 8 mcg Potassium 741 mg
Magnesium 116 mg