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Pumpkin Seed Encrusted Trout

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Quick and easy

Quick and easy

Quick and easy

Prep Time:

15 minutes

Cook Time:

20 minutes


4 servings


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 any 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 until 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.
Nutritional Information
Calories: 380, Total Fat: 18g, Saturated Fat: 3.5g, Sodium: 115mg, Carbohydrates: 18g, Dietary Fiber: 2g, Protein: 35g
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