austrian

Styria Pumpkin Seed Crusted Trout with Warm Potato Cucumber Salad

This steamed dish pairs trout fillet with pumpkin seeds, cucumber, thinly sliced and pumpkin seed oil. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Medium

Balanced High satiety Heart friendly Gluten free Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

51 g Protein

49 g Carbohydrates

33 g Fat

8 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

180g trout fillet 180 kcal
30g pumpkin seeds 168 kcal
220g potatoes 169 kcal
120g cucumber, thinly sliced 18 kcal
30g red onion, thinly sliced 12 kcal
15g apple cider vinegar 3 kcal
1 tsp (2g) Dijon mustard 1 kcal
15g pumpkin seed oil 133 kcal
0.25 tsp (1g) salt 0 kcal
0.25 tsp (1g) black pepper 1 kcal

Cooking instructions

potatoes
Boil potatoes in salted water until tender; drain and let steam dry 2 minutes.
trout filletpumpkin seedssaltblack pepper
Meanwhile, season trout with salt and pepper. Press pumpkin seeds onto the flesh side.
trout filletpumpkin seed oil
Heat oil in a nonstick skillet over medium. Cook trout seed-side down 3-4 minutes, then flip and cook 2 minutes more until just cooked.
potatoescucumberred onionapple cider vinegarDijon mustardsalt
Slice warm potatoes. Toss with cucumber, onion, vinegar, mustard, and a pinch of salt. Add a splash of water if needed to loosen.
trout filletpumpkin seed oil
Plate the trout with the warm salad; spoon any pan oil over the fish.