Brimming with health-promoting unsaturated fats, pumpkin, sunflower and sesame seeds also provide plant sterols that may help lower cholesterol.

But pumpkin seeds offer some unique nutrition, including curcubitacin, a polyphenol phytochemical that in men may help prevent or control an enlarged prostate.

Pumpkin seeds are 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. Serve this creamy, light green sauce with baked fish or sautéed shrimp, or spoon it over grilled chicken breasts.

Baked Catfish with Mexican Pumpkin Seed Sauce

Makes 4 servings

1/4 cup raw, shelled pumpkin seeds
1/2 small white onion, sliced
2 garlic cloves, chopped
1/4 lb. tomatillos, husked and coarsely chopped
1 jalapeño pepper, seeded and chopped
1/2 cup lightly packed cilantro
1/4 tsp. dried oregano, preferably Mexican
1/4 tsp. dried thyme
1 (6-inch) yellow corn tortilla, torn in 1/2” pieces
1 cup fat-free reduced sodium chicken broth, divided
1 Tbsp. canola oil
Salt and ground black pepper to taste
Four (4-ounce) catfish filets
Cooking spray
2 cups cooked brown rice

In a dry skillet, toast the pumpkin seeds over medium heat, stirring constantly, until they are golden and many have swelled or popped.  Take care not to let them brown. Spread the toasted seeds on a plate and cool.

Preheat the oven to 450 degrees. Place the pumpkin seeds, onion, garlic, tomatillos, jalapeño, cilantro, oregano, thyme and tortilla in a blender. Pour in half the broth, and whirl to the smoothest possible puree, adding more broth if needed.

Heat 1 tablespoon of the oil in a medium skillet over medium-high heat. Add the pumpkin seed mixture, standing back as it will splatter. Cook, stirring occasionally, until it boils and darkens in color, 3 to 4 minutes.

Add the remaining broth, reduce the heat, and simmer until there is 1 cup of sauce, about 8 minutes. Season to taste with salt and pepper. Set aside.

Coat a shallow baking dish with cooking spray. Arrange filets on the pan, coat the fish well with cooking spray and season lightly with salt and pepper. 

Bake, uncovered, until the fish is opaque in the center and flakes with a fork, about 10 minutes, depending on the thickness of the pieces.

To serve, place a piece of fish on each of 4 plates. Spoon one-fourth of the sauce over the fish. Add 1/2 cup rice alongside.

Nutritional information, per serving: calories, 341; total fat, 15 g; saturated fat, 2 g; carbohydrate, 31 g; protein, 21 g; dietary fiber, 3 g; sodium, 179 mg.

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.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.