Pumpkin Seed Encrusted Trout
2 yellow squash, sliced in half-moon pieces
2 Tbsp. canola oil, divided
1 tsp. salt
4 (6 oz.) trout filets
3/4 c. all purpose flour
1 egg, beaten
1/2 c. pumpkin seeds
1/2 c. Central Market Organics Low Sodium Chicken Broth
2 limes, juiced
2 Tbsp. chopped cilantro
1 Tbsp. butter
Preheat oven to 350°F. Toss squash, 2 Tbsp. oil, salt, and pepper
in a bowl. Pour into a 9x13-inch baking dish and bake 20 minutes.
Meanwhile, dredge trout in flour skin side up (skin should not have an
y coating), then egg mixture, then pumpkin seeds. Set aside on a rack
until all filets have been coated.
Place remaining oil in sauté pan on Medium-High heat. When oil
is hot, cook trout (skin side up) until seeds are golden brown (or unt
il they pop). Turn fish over and cook an additional 3 minutes. Remove
fish from pan and keep warm.
Add chicken broth, lime juice, and cilantro to same skillet. Reduce by
half, remove from heat and stir in butter.
Serve trout with cilantro-lime sauce and baked squash.
Calories: 380, Total Fat: 18g, Saturated Fat: 3.5g, Sodium: 115mg, Car
bohydrates: 18g, Dietary Fiber: 2g, Protein: 35g