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Nutrition Facts
Serving Size 347 g
(Approx. 4 Servings)
Amount Per Serving
Calories 530 Calories From Fat 270
% Daily Value*
Total Fat 30 g 46%
Saturated Fat 5 g 25%
Trans Fat 0.0 g
Cholesterol 115 mg 38%
Sodium 210 mg 9%
Total Carbohydrate 31 g 10%
Dietary Fiber 4 g 16%
Sugars 2 g
Protein 34 g
Vitamin A 10% Iron 25%
Vitamin C 50% Calcium 8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.
Pumpkin Seed Encrusted Trout
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
4  People


Recipe makes 4 Servings

2 yellow squash
3 Tbsp Canola oil
1/4 Tsp kosher salt
1/4 Tsp black pepper
4 Steelhead Trout Filtets (6oz)
3/4 cup(s) all purpose flour
1 egg, beaten
1/2 cup(s) pumpkin seeds
1/2 cup(s) chicken broth
2 lime, juiced
2 Tbsp cilantro, chopped
1 Tbsp unsalted butter
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Preheat oven to 350°F.
Toss squash, 2 tablespoons 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 1 tablespoon 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.



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