Pumpkin Seed Encrusted Trout

Prep Time:
15 minutes
Cook Time:
20 minutes
Makes:
4 servings
Source

Good News

Ingredients

2yellow squash, sliced in half-moon pieces,

2Tbsp.canola oil, divided,

*salt and pepper,

4(6 oz.) trout filets,

3/4c.all purpose flour,

1egg, beaten,

1/2c.pumpkin seeds,

1/2c.Central Market Organics Low Sodium Chicken Broth,

2limes, juiced,

2Tbsp.chopped cilantro,

1Tbsp.butter,

Directions

1Preheat 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.

2Meanwhile, dredge trout in flour skin side up (skin should not have any coating), then egg mixture, then pumpkin seeds. Set aside on a rack until all filets have been coated.

3Place remaining oil in sauté pan on Medium-High heat. When oil is hot, cook trout (skin side up) until seeds are golden brown (or until they pop). Turn fish over and cook an additional 3 minutes. Remove fish from pan and keep warm.

4Add chicken broth, lime juice, and cilantro to same skillet. Reduce by half, remove from heat and stir in butter.

5Serve trout with cilantro-lime sauce and baked squash.

Nutritional Information

Calories: 380, Total Fat: 18g, Saturated Fat: 3.5g, Sodium: 115mg, Carbohydrates: 18g, Dietary Fiber: 2g, Protein: 35g

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