Turn fish sticks of their head by swapping out breadcrumbs for toasted pumpkin seeds. Not only is this a healthier option, but the addition of cumin and cayenne will provide an unexpected pop of flavour and delicious crunch and nuttiness.
1. Preheat oven to 350°F.
2. Toss pumpkin seeds with the cumin, cayenne, salt and pepper, spread out on a baking sheet and toast for 5-10 minutes until golden brown.
3. Cool and pulse in a food processor until fine.
4. Season the haddock fillets with salt and pepper.
5. In a mixing bowl, whisk egg whites until frothy, dip the fillets into the whites and then coat in the pumpkin seed crust.
6. In a non-stick frying pan, heat the vegetable oil over medium heat and sear for 2-3 minutes each side, until golden brown.
7. Finish in the oven for 5-7 minutes until cooked through.
8. Pair with Molson Canadian 67 or other light beers. The lightness of the Molson Canadian 67 nicely balances the nuttiness from the pumpkin seeds and the spice from the cayenne and cumin.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (326g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 363 | ||
Calories from Fat: 294 (81%) | ||
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Amt Per Serving | % DV | |
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Total Fat 32.6g | 43 % | |
Saturated Fat 5g | 25 % | |
Monounsaturated Fat 13.4g | ||
Polyunsanturated Fat 13g | ||
Cholesterol 0mg | 0 % | |
Sodium 37.1mg | 1 % | |
Potassium 435.3mg | 11 % | |
Total Carbohydrate 9.2g | 3 % | |
Dietary Fiber 2.1g | 8 % | |
Sugars, other 7.2g | ||
Protein 13.8g | 20 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 363
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