Baked Cumin Trout with Squash and Pumpkin Seeds



Serving size

4 ounces fish with 1/2 cup cooked wild rice
45 Minutes

This recipe can be multiplied and makes good leftovers for sandwiches.

Serve with Wild Rice

Baked Cumin Trout with Squash and Pumpkin Seeds


3 tsp. Olive oil
1/4 tsp. Salt
1/8 tsp., ground Black pepper
2 tsp.. Maple syrup
1 tsp. Apple cider vinegar (Heinz is gluten-free.)
3/4 tsp.. Ground cumin
1 tsp. Olive oil
1 ounce Pumpkin seeds
8 ounces Yellow squash (diced)
8 ounces Fresh trout (2 4-ounce filets)


While the Wild Rice is cooking combine the first 3 tsp.. olive oil with the salt, black pepper, maple syrup, vinegar and ground cumin in a small bowl. Mix thoroughly.

Preheat the oven to 400°F.

Place the remaining teaspoon of olive oil in a small skillet over medium heat. Add the pumpkin seeds and cook for about 3 - 5 minutes. As the seeds begin to brown add the diced yellow squash.

Cook stirring occasionally over medium heat until the squash just begins to soften. Remove from the heat.

When the rice is done divide it between two ovenproof dishes (like an au gratin dish). Place the trout on top of the wild rice and top each with about 1/4 of the oil and cumin mixture. Place the trout in the oven and cook for about 5 minutes.

Spoon the remaining oil and cumin mixture over the trout. Top the trout with equal portions of the cooked squash and pumpkin seed mixture between. Return the trout to the oven for another 5 - 7 minutes. Serve.

Serve this recipe with one of these starch side dishes.

Wild Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the wild rice. Reduce heat to medium-low and simmer, partially covered, for about 40 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…

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Special Diet Information

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GERD / Acid Reflux

No specific GERD triggers.


This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Heinz brand apple cider vinegar is gluten-free.


This is NOT a low sodium recipe.

Recipe Notes

I love this recipe. It’s quick and easy and it’s equally at home on a weeknight or for a dinner party meal. When I visited the National Museum of the American Indian I became interested in the flavors of America. I created this recipe to be an “American” Mediterranean dish. That is, cereal grains, fresh fish, monounsaturated fats, vegetables and seeds. That’s five of the nine basic ingredients that make up the Mediterranean diet (add a glass of wine and you’re 2/3 of the way there with dinner).

But the dish uses foods indigenous to America. You don’t have to eat like a Greek or Italian to follow Mediterranean ideals.

"I love to relive the memories of when I was spry enough to fish the little trout streams. Otherwise, I like to write and play poker."

Tony Hillerman, Author