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 = 30What's this? |
Pumpkin-Crusted Trout
Servings = 2 | Serving size =4 ounces trout
This recipe can be multiplied by 2,3.
This recipe does not make very good leftovers.
Serve with Wild Rice
| 1 | egg white |
| 1/2 tsp | grated lemon peel |
| 1/4 tsp | salt |
| 1/4 cup | 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 400°F. Place a large skillet in the oven.
Whisk together the egg white, lemon peel, salt, tarragon, ground 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 about 5 - 8 pulses. Alternatively, you can place the seeds in a zipper bag and crush them using 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 - 4 minutes more and serve.
Nutrition Facts
Serving size: 4 ounces trout | Servings 2
Calories 353 | Calories from Fat 165
Amount Per Serving (% Daily Value)
Total Fat 19g (29%) | Saturated Fat 3g (15%)
Monounsaturated Fat 0g | Trans Fat 7g
Cholesterol 66 mg (22 %) | Sodium 554 mg (23 %)
Total Carbohydrates 5g (2%) | Sugars 1g
Dietary Fiber 1g (3%) | Protein 41g
Vitamin A 2% | Vitamin C 11 % | Calcium 7% | Iron 22%
Vitamin K 8 mcg | Potassium 741 mg | Magnesium 116 mg
"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.