Sautéed Trout with Green Pumpkin Seed Salsa: A Fresh, Flavorful Dinner
Brighten your dinner routine with this heart-healthy trout recipe topped with vibrant green pumpkin seed salsa.
Sautéed Trout with Green Pumpkin Seed Salsa
If you’re searching for a meal that’s as energizing as it is nutritious, sautéed trout with green pumpkin seed salsa is a must-try. This dynamic dish brings together the mild, buttery flavor of trout with a salsa that crackles with herby, citrusy brightness and a nutty crunch from roasted pumpkin seeds. Stromg in protein, healthy fats, and vegetal freshness—this recipe is an ideal centerpiece for a healthy dinner table.
Why Trout and Pumpkin Seeds Are a Perfect Pair
Trout is prized for its delicate texture, mild taste, and abundance of omega-3 fatty acids. It sears quickly in a pan, making it perfect for weeknight cooking. Paired with pumpkin seeds—also known as pepitas—you get a delicious, nutritious topping. Pumpkin seeds bring a boost of plant-based protein, vitamin E, magnesium, and a deeply satisfying crunch.
- Trout provides lean protein and heart-healthy omega-3s.
- Pepitas add healthy fats, minerals, and texture.
- The salsa’s greens and citrus balance the dish’s richness.
Ingredients You’ll Need
This dish features easy-to-find ingredients that come together in a fresher, lighter take on classic fish preparations.
| For the Trout | For the Green Pumpkin Seed Salsa |
|---|---|
| 4 skin-on trout fillets (about 5 oz each) | 1/2 cup green pumpkin seeds (pepitas), hulled |
| Kosher salt, to taste | 1/2 cup fresh cilantro leaves (packed) |
| Freshly ground black pepper, to taste | 1/4 cup fresh flat-leaf parsley leaves |
| 2 tbsp olive oil | 2 scallions, white and green parts, roughly chopped |
| 2 tbsp unsalted butter | 1 garlic clove, smashed |
| Lime wedges, for serving | 1 small serrano or jalapeño chile, seeded if desired |
| Juice of 1 lime | |
| Salt, to taste | |
| 2 to 3 tbsp water (as needed) |
Step-by-Step Cooking Instructions
Start the Salsa
Toast the pumpkin seeds in a dry skillet over medium heat, stirring constantly, until they pop and turn golden, about 3-4 minutes. Let cool.
Make the Salsa
Place 3/8 cup of the toasted pumpkin seeds in a food processor or blender; reserve the rest for garnish. Add cilantro, parsley, scallions, garlic, chile, lime juice, and a pinch of salt. Pulse until chopped. With motor running, drizzle in up to 3 tbsp water until mixture coarsely purees, with some texture. Taste and adjust seasoning. Set aside.
Prepare the Trout
Pat trout fillets dry. Season both sides with salt and pepper. Heat olive oil in a large nonstick or well-seasoned skillet over medium-high until shimmering. Add trout fillets, skin side down, and cook undisturbed until skin is crisp and flesh is mostly opaque, about 3-4 minutes. Flip and cook just 1 more minute. Transfer to serving plates.
Add Final Touches
Reduce heat to low, add butter to the hot skillet, and swirl until melted and beginning to brown. Spoon the melted butter over trout. Top fillets generously with green pumpkin seed salsa. Garnish with reserved pumpkin seeds and lime wedges.
Serve
Enjoy immediately with your favorite fresh sides or salads.
Chef’s Tips for Success
- Don’t overcook the trout: As soon as it’s opaque and flakes easily, it’s done.
- Toast seeds until just golden: Over-toasting can make them bitter. Stir frequently and keep a close eye.
- For extra crunch: Sprinkle additional pumpkin seeds over the salsa right before serving.
- Adjust heat in salsa: Use more or less chile to suit your spice preference.
- Cilantro haters? Swap with more parsley or try fresh basil for a unique twist.
Nutrition Benefits
This meal delivers more than great taste—it’s packed with nutrients that support heart, brain, and whole-body health.
- Protein-rich trout promotes muscle repair and keeps you full.
- Omega-3 fatty acids support cardiovascular and cognitive well-being.
- Pumpkin seeds give magnesium, iron, and vitamin E—key for immune function and energy.
- Green herbs (cilantro, parsley) provide antioxidants and vitamin C.
What others are reading
| Approximate Nutrition (per serving) | Amount |
|---|---|
| Calories | 340 |
| Protein | 28g |
| Fat | 21g (mostly healthy unsaturated fats) |
| Carbohydrates | 6g |
| Fiber | 2g |
| Sodium | 180mg |
Serving Suggestions & Variations
- Swap the fish: Try this salsa on cod, flounder, tilapia, or even chicken breasts for a different protein.
- Make tacos: Tuck pieces of sautéed trout into corn tortillas, top generously with salsa, and garnish with shredded cabbage for fresh fish tacos.
- Pair with sides: Serve with roasted sweet potatoes, quinoa salad, or a squeeze of extra lime for brightness.
- Vegetarian idea: Spoon pumpkin seed salsa over grilled zucchini, roasted cauliflower, or baked tofu steaks.
Why Pumpkin Seed Salsas Stand Out
Pumpkin seed-based salsas, known as pipian verde in Mexican cooking, have ancient roots. The seeds give the sauce body, a creamy texture, and a distinct nutty taste. Variations can include tomatillos, chiles, and a range of fresh herbs. The key is balancing earthiness with bright green freshness and enough acid from lime or vinegar to keep things lively.
Storage and Make-Ahead Tips
- Salsa: Keeps well in an airtight container in the refrigerator for up to 3 days. Stir before serving; add a splash of water if needed to loosen consistency.
- Trout: Best cooked fresh. Leftovers can be flaked and used cold atop salads or in sandwiches within 1 day.
Frequently Asked Questions (FAQs)
Q: Can I use other nuts or seeds in the salsa?
A: While pumpkin seeds are traditional and provide a distinctive flavor and texture, sunflower seeds or cashews can be substituted in a pinch, though the taste will change.
Q: Is this dish suitable for a gluten-free diet?
A: The recipe as described is naturally gluten-free, provided you ensure all packaged ingredients (like pumpkin seeds) haven’t been cross-contaminated. Always check labels to be certain.
Q: What should I do if I can’t find fresh trout?
A: Any mild, thin white fish fillet such as tilapia, flounder, or cod works well. Adjust cook time as needed for thicker fillets.
Q: How can I make the salsa less spicy?
A: Simply use fewer or milder chiles, and be sure to remove the seeds and ribs, which hold much of the spice. Taste as you blend and stop when it reaches your preferred heat level.
Q: Can I freeze the pumpkin seed salsa?
A: The salsa is best eaten fresh but can be frozen for up to a month. Thaw overnight in the refrigerator and blend briefly before serving to restore its creamy consistency.
Expert Insights: What Makes This a Healthy Choice?
Combining trout with pumpkin seed salsa lets you build a meal that’s light yet satisfying, full of nutrients, and easy to personalize. You’ll enjoy layers of flavor, vibrant color, and a nourishing dinner that fits perfectly into a balanced, healthy eating plan. Whether for a quick weeknight dinner or an impressive meal for guests, this recipe delivers freshness and nutrition in every bite.
References
- https://cookingcoasttocoast.weebly.com/pumpkin-seed-crusted-trout.html
- http://www.7x7cooking.com/homepage/2014/6/11/fish-with-pumpkin-seed-salsa
- https://www.wholenourishment.net/blog/2016/2/toasted-pumpkin-seed-salsa
- https://zarela.com/recipes/green-pumpkin-seed-sauce/
- https://www.jonathanzaragoza.com/recipes/sikil-pak
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