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 olive oil all high in monounsaturated fats. You can use any herb that takes your fancy. Oregano and lime juice are great examples of substitutions.
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
Serve with Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Maple Sweetened Collard Greens or Cole Slaw
|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||olive 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 olive 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
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|