Spicy Pumpkin Seed Fish
Servings
2Serving size
4 ounces fish with sauceThis recipe can be multiplied. This recipe makes good leftovers and keeps well for 2-3 days, tightly covered in the refrigerator. Serve cold or reheat very gently.
Serve with Brown Rice or Cilantro Lime Rice or Cilantro Rice or Green Quinoa Salad or Low Sodium Cilantro Rice or Low Sodium Plain Mashed Potatoes or Plain Mashed Potatoes or Poblano Corn Rice or Poblano Lime Rice
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Ingredients
| 1 ounce Pumpkin seeds (pepitas) |
| 1 tsp.. Smoked paprika (or Chilean merken) |
| 1/8 tsp. Salt |
| 1 Tbsp., ground Black pepper |
| 8 ounces Fresh whitefish (2 4-ounce filets of halibut, cod, or drum) |
| 1 tsp. Olive oil |
| 1/4 cup White wine |
| 1 tsp.. Unsalted butter |
Instructions
Place the pumpkin seeds, paprika, salt and pepper on a small plate. Stir well with a fork.
Place the fish filets on the plate pressing down so that the pumpkin seeds stick to the fish. Turn the filets and coat well with the seasoning and pumpkin seeds.
Place a medium sized skillet over medium high heat. Add the olive oil to the pan.
When the oil is hot add the fish to the pan. Press down on the fish with a spatula firmly.
Cook for about one minute and then transfer the pan to the oven.
Roast for about 6 minutes on one side and then turn the fish. Roast for another 4 to 7 minutes.
Remove the pan from the oven and transfer the fish to plates.
Place the pan over medium heat and add the white wine and butter. Cook, stirring with a whisk, for about 3 minutes until the sauce has reduced by about half.
Serve the fish topped with the sauce.
Serve this recipe with one of these starch side dishes.
Brown Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…
Cilantro Lime Rice
Shake the can of coconut milk very well before opening it. In a medium sauce pain, heat the coconut milk, water, salt and lime juice. When the liquid boils, stir in the rice. Reduce heat to medium-low and simmer, covered, for about 40-45 minutes. Do not boil away all of…
Cilantro Rice
In a medium sauce pain, heat the water, black pepper and salt. When the liquid boils, stir in the rice. Reduce heat to medium-low and simmer, covered, for about 25 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Green Quinoa Salad
Preheat the oven to broil. Place the green pepper in the oven and roast, turning frequently, until blackened on all sides. Remove and place in a brown paper bag. Allow it to cool for 10 minutes. After the pepper is cool, peel and seed it and then finely dice the…
Low Sodium Cilantro Rice
In a medium sauce pain, heat the water, black pepper and salt. When the liquid boils, stir in the rice. Reduce heat to medium-low and simmer, covered, for about 25 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Low Sodium Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Poblano Corn Rice
Place a large skillet on the bottom rack of the oven and preheat to 325°F. In a medium sauce pan, heat the water. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for about 35-45 minutes. Do not boil away all of…
Poblano Lime Rice
In a medium sauce pan, heat the olive oil over medium high heat. Add the garlic and onions. Cook for about 5 minutes, stirring frequently. Add the water and salt. Stir and increase the heat to high. When the water boils, stir in the brown rice. Reduce heat to medium-low…
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Serve this recipe with one of these vegetable side dishes.
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Low Sodium Sauteed Leeks
Rinse the leeks well. Cut the stem end off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks. Slice the leeks crosswise to separate the dark green tops from the white. Slice both…
Parmesan Zucchini
Place a large skillet in the oven and preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the zucchini and then slice lengthwise. Spray the hot pan with oil and place the six halves in the pan cut side down. Roast for about 20 minutes.…
Sauteed Leeks
Rinse the leeks well. Cut the stem end off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks. Slice the leeks crosswise to separate the dark green tops from the white. Slice both…
Sauteed Leeks with Pinenuts
Place the olive oil in a large skillet over medium-high heat. Add the pinenuts and cook carefully until they are golden brown. Add the leeks and cook, stirring frequently, until they begin to soften. Add the salt and pepper and cook for another 2 minutes. Serve.
Sauteed Spinach
Heat oil over high heat in a large non-stick skillet. Add sesame seeds and cook for about two minutes, stirring continuously so that they do not burn. Add the spinach and cook quickly over high heat, tossing frequently. As it begins to wilt, add the sherry, honey and nutmeg. Cook…
Sauteed Swiss Chard
Place the olive oil in a large skillet over medium-high heat. When the pan is hot reduce the heat to medium and add the walnuts. Cook for about five minutes. Stir frequently and adjust the heat to keep the walnuts from burning but hot enough to lightly toast the nuts. Add…
Yellow Squash and Onions
Place the olive oil in a large skillet over medium-high heat. Add the onion and cook for about 3 minutes until it begins to soften. Add the yellow squash and cook, tossing frequently, for about 7 – 10 minutes. Cook the squash only until it just begins to soften and…
Yellow Squash with Red Peppers
Place the olive oil in a medium skillet over medium high heat. Add the onion and cook for about 2 minutes. Stir frequently. Add the diced pepper and cook for about 2 minutes. Stir frequently. Add the yellow squash and toss well. Add the water, oregano, salt and pepper. Cover…
Zucchini with Sun Dried Tomatoes
Place the sun dried tomatoes in a small bowl and add the boiling water. Let the tomatoes steep for 20 minutes. Remove the tomatoes and finely mince. Reserve the water the tomatoes steeped in. Place a large skillet over medium heat. Add the olive oil and the sun dried tomato…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
Pumpkin seeds make the best coating for fish. Roasting them brings out a sweet, savory flavor that is perfect with whitefish. It’s easy to add a little smoked paprika, a bit of chili powder, cumin, or ground coriander to enhance the flavor of the fish. The key is to not use too much of any of these spices as they can quickly overpower the dish.