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 the 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 1/4 of the sauce over the fish. Add 1/2 cup rice alongside.

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

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