Pumpkin-Seed-Crusted Trout Recipe

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Ingredients

Count

Nutrition

282

Calories

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Ingredients:

Serving

1 cup loosely packed fresh cilantro sprigs
3/4 cup hulled green pumpkin seeds * (about 1/4 lb)
2 large eggs
1/2 cup all-purpose flour
four 3- to 4-oz trout fillets with skin
2 tbsp olive oil
2 tbsp fresh lime juice
1/2 cup dry white wine
3/4 stick (6 tbsp) cold unsalted butter

Directions:

Finely chop cilantro. In a sealable plastic bag lightly crush pumpkin seeds with a rolling pin. In a shallow dish lightly beat eggs. Have flour and pumpkin seeds ready in 2 other separate shallow dishes. With tweezers remove fine bones from fillets and season trout with salt and pepper. Dredge flesh side of 1 fillet in flour, shaking off excess, and dip flesh side in eggs, letting excess drip off. Coat fillet with pumpkin seeds and transfer, seed side up, to a plate. Coat remaining fillets in same manner.
In a 12-inch nonstick skillet heat oil over moderate heat until hot but not smoking and cook fillets, seed sides down, until golden, about 3 minutes. Turn fillets carefully with a spatula and cook over low heat until just cooked through, about 3 minutes more. Transfer fillets with a spatula to a heated platter and keep warm while making sauce.
In a small heavy saucepan boil lime juice and wine until reduced by half, about 2 minutes. Cut butter into pieces and add, 1 piece at a time, whisking until incorporated and sauce is smooth (it should not get hot enough to separate). Remove pan from heat. Add cilantro and season with salt.
Spoon sauce over trout fillets.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	281.94 Kcal (1180 kJ)
Calories from fat	128.52 Kcal
		% Daily Value*
Total Fat	14.28g	22%
Cholesterol	144.88mg	48%
Sodium	89.79mg	4%
Potassium	360.12mg	8%
Total Carbs	13.78g	5%
Sugars	0.49g	2%
Dietary Fiber	0.59g	2%
Protein	19.3g	39%
Vitamin C	4.1mg	7%
Iron	1.7mg	10%
Calcium	71.1mg	7%

Amount Per 100 g
Calories	171.86 Kcal (720 kJ)
Calories from fat	78.34 Kcal
		% Daily Value*
Total Fat	8.7g	22%
Cholesterol	88.31mg	48%
Sodium	54.73mg	4%
Potassium	219.5mg	8%
Total Carbs	8.4g	5%
Sugars	0.3g	2%
Dietary Fiber	0.36g	2%
Protein	11.76g	39%
Vitamin C	2.5mg	7%
Iron	1.1mg	10%
Calcium	43.3mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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