Baked Catfish with Mexican Pumpkin Seed Sauce

By Dana Jacobi
American Institute for Cancer Research

Recently, I prepared a recipe that called for a light sprinkling of pumpkin seeds at the very end, for a bit of crunch. But when the meal was over, I was left with a just-bought bag of pumpkin seeds that was still nearly full.

I was determined to do something with them, but since their flavor is rather assertive and slightly bitter, it took me a while to figure out just what. Traditionally, pumpkin seeds serve as a garnish on top of muffins, get combined in trail mix or are sprinkled on soup for garnish.

Digging through my cookbook collection for other ideas, I learned enough about pumpkin seeds to really want to use them more.

Pumpkin power

Brimming with health-promoting unsaturated fats, pumpkin, sunflower and sesame seeds provide plant sterols that may help lower cholesterol. But pumpkin seeds offer some unique nutrition, including curcubitacin, a polyphenol phytochemical that in men may play a role in helping to prevent or control an enlarged prostate.

The shelled, dark, olive-green pumpkin seeds sold in stores may be raw or roasted. Most people buy them roasted because they are often pre-seasoned with salt or tamari, but this makes them high in sodium.

I prefer toasting the raw seeds myself so I can control the salt. I also happen to think doing it yourself makes them taste nuttier and sweeter. The seeds puff up as they toast, which is fun to watch, but take care to keep them moving in the pan as they brown and burn easily.

Cruising through cookbooks, I found pumpkin seeds used in various Mexican dishes, particularly in something called pipian sauce; this version includes tomatillos and green herbs popular in Mexico’s Puebla region.

Although cholesterol- and dairy-free, the oil in the pumpkin seeds makes the sauce lightly rich. I serve this creamy, light green sauce with baked fish or sautéed shrimp. It is also delicious spooned over grilled chicken breast.

Try Baked Catfish with Mexican Pumpkin Seed Sauce.

Check these out!

•  Nubella’s 6,000-plus Recipe Database and Healthy Cooking Center—find plenty of delicious dishes, including more than 45 pumpkin and 20 catfish creations.

•  Nubella's Recipe Message Board—share your secrets and get tips.

•  Balanced Eating Blog—Nubella’s registered dietitian Theresa Stahl keeps you up to date with the latest healthy eating tips and recipes.

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