Fitness with Flavor

Ingredients:

(yields 4 to 6 servings)

(Served with Carmelized pumpkin polenta cakes wilted arugala in a sage roasted garlic broth)

Roasted Sea Bass with a Spiced Pumpkin Seed Crust

1 cup Pumpkin Seeds, chopped

1/4 teaspoon Cinnamon

1/8 teaspoon Cumin

1/8 teaspoon Ginger

1/8 teaspoon Allspice

Salt and pepper, to taste

Pinch Cayenne pepper

1 egg white

Whole wheat panko crumbs, to bind

Vegetable or Chicken broth, to bind

4 six-ounce Sea Bass fillets

Place chopped seeds and all spices into a large bowl. Add egg white and stir to coat seeds. Spread out on cookie sheet and bake at 350 F until seeds are dry and toasted, about 15-20 minutes. Lets seeds cool, transfer to bowl and stir to separate the chopped seeds. Increase oven’s temperature to 375 F.

Mix in panko and add broth in intervals to just combine seeds and crumbs. Place sea bass on a covered baking sheet. Top fillets with about 1/4 cup mixture. Add to a covered baking sheet and roast fish at 375 F for 8-10 minutes.

Ingredients

• 3 grouper fillets

• 1 teaspoon olive oil, plus more for coating fish

• 1/2 tablespoon capers

• 1/4 cup whole wheat panko crumbs

Lightly cover grouper with olive oil and grill until fish can be flaked with a fork. Remove from heat.

Fry capers in sauté pan for about one minute. Add panko crumbs and continually mix until crumbs turn crunchy.

Scatter caper-crumb mixture over fish before serving.