Pumpkin-Crusted Trout with Lemon Sauce
Servings
2Serving size
4 ounces troutThis recipe can be multiplied but does not make very good leftovers.
Serve with Brown and Wild Rice or Wild Rice or Wild Rice and Mushrooms
AND
Serve with Cole Slaw or Herbed Zucchini or Maple Sweetened Collard Greens or Parmesan Squash or Parmesan Zucchini
Ingredients
| 1 large Egg white(s) |
| 1/2 tsp. Lemon zest (minced) |
| 1/4 tsp. Salt |
| 1/4 tsp., ground Dried tarragon |
| 1/8 tsp. Ground mustard |
| 1/8 tsp., ground Black pepper |
| 2 ounce Pumpkin seeds |
| 2 tsp. Olive oil |
| 8 ounces Fresh trout (2 4-ounce filets) |
| 1/2 lemon yields Lemon juice |
Instructions
Whisk together the egg white, lemon peel, salt, tarragon, mustard and black pepper.
Place the pumpkin seeds in a mini chopper and chop until the seeds are broken into small pieces. This should take only five to eight pulses. Alternatively, you can place the seeds in a zippered plastic bag and crush them with a rolling pin.
When the pan is hot, dredge the flesh side of the fish in the egg white mixture, then dredge in the pumpkin seeds. Coat only one side of the trout.
Place the olive oil in the hot pan, swirling to coat the bottom of the skillet well. Place the trout, coated side down, in the pan. Cook for 8 minutes and add the lemon juice to the pan. Cook for 2 to 4 minutes and serve.
Serve this recipe with one of these starch side dishes.
Brown and Wild Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown and the wild 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…
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…
Wild Rice and Mushrooms
Place the water in a small saucepan over high heat. When the water boils, add the wild rice and salt. Stir, then reduce the heat until the water is simmering. Partially cover the pan and simmer the rice for 45 minutes. After the rice has been cooking for 30 minutes,…
AND
Serve this recipe with one of these vegetable side dishes.
Cole Slaw
Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…
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…
Maple Sweetened Collard Greens
Heat the olive oil in a large skillet over medium heat. Add the white onion and cook slowly for about 20 minutes until the onions are translucent. Stir frequently. While the onions are cooking, wash the collards well and slice into 1/2-inch-thick chiffonade. Add the collard greens to the pan…
Parmesan Squash
Place the water in a medium pot fitted with a steamer basket over high heat. Preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the squash and then slice lengthwise. Place the four halves in the steamer and steam until slightly tender. Remove the steamed…
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.…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
This is a quick and simple dish that works for a weeknight meal as well as a perfect dinner party dish. There’s fish with pumpkin seeds and olive oil all high in monounsaturated fats. You can use any herb that takes your fancy. Oregano and lime juice are great examples of substitutions.