Considered medicinal for more than 3,000 years, pepitas–also known as pumpkin seeds–have a remarkable array of health benefits. Packed with magnesium, calcium, potassium, iron, zinc, and vitamin K, these tasty treats are also rich in heart-healthy omega-3 fatty acids. Studies suggest that pepitas help lower cholesterol and blood pressure, reduce diabetes risk and have anti-inflammatory effects.
In this recipe, they’re combined with lime juice and chili powder to give salmon (which is also high in omega-3) a savory Mexican twist. Serve with steamed, baked or roasted veggies or your favorite salad. The sauce is also delicious with other types of fish, grilled chicken or tofu.
2 tablespoons unsalted pepitas
1 tablespoon butter, softened
1/2 teaspoon freshly grated lime zest
3 tablespoons lime juice
1/4 teaspoon chili powder
1 pound salmon fillet, skinned and cut into 4 portions
1/2 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
Toast pumpkin seeds and combine with butter, lime zest, lime juice and chili powder. Spray a large nonstick skillet with cooking spray and place over medium heat. Season salmon with salt and pepper and cook in heated pan until browned and the center is cooked, about 4 minutes per side.
Remove pan from heat, put salmon on a serving plate and add lime-butter mix to the hot pan. Stir until butter melts, then spoon sauce over the salmon. Serves four, with 185 calories, 24 grams of protein, 9 grams of fat and one gram of carbs per serving. Adapted from MillionHearts.gov.