Honduran Pumpkin Seed Crusted Fish with Mild Loroco Cream and Coconut Cilantro Rice

Name: Honduran Pumpkin Seed Crusted Fish with Mild Loroco Cream and Coconut Cilantro Rice
Prep time: 25 min
Cook time: 35 min
Total time: 60 min
Yield: 4
Cuisine: Hondureña
Ingredients: 21 oz firm white fish fillets; 1 cup toasted pumpkin seeds; 2 oz Honduran rosquillas crackers; 1 large egg; 1/3 cup all-purpose flour; 1 1/2 tsp salt; 1 tsp black pepper; 3 cloves garlic; 2 tbsp lime juice; 3 tbsp vegetable oil; 1/2 cup loroco buds; 1 medium red bell pepper; 1 cup white onion; 1/2 cup table cream; 3/4 cup fish stock or water; 1 cup long-grain rice; 1 cup coconut milk; 3/4 cup water; 1/2 cup fresh cilantro; 1 tbsp butter

Golden fish fillets coated in a crunchy pumpkin seed and rosquilla crumb crust, served over fragrant coconut cilantro rice with a mild loroco and roasted sweet pepper cream. This original Honduran-inspired recipe balances crisp texture, herbal notes, and a gentle creamy finish.

25 minPrep

35 minCook

60 minTotal

4Servings

High Protein

Ingredients

Adjust servings

600 g firm white fish fillets (tilapia, robalo or pargo, skinless)
90 g toasted pumpkin seeds (finely crushed)
60 g Honduran rosquillas crackers (ground finely)
1 unit egg (beaten)
40 g all-purpose flour (for empanizar)
8 g salt (divided)
2 g black pepper (divided)
9 g garlic (2 cloves chopped for the cream and 1 clove grated for the arroz)
30 ml lime juice (freshly squeezed)
45 ml vegetable oil (divided)
70 g loroco buds (fresh or descongelado)
120 g red bell pepper (asada, pelada and in strips)
120 g white onion (finely chopped, divided)
120 ml table cream (suave)
180 ml fish stock or water (for the cream)
200 g long-grain rice (enjuagado and escurrido)
240 ml coconut milk (without endulzar)
180 ml water (for the arroz)
20 g fresh cilantro (chopped, divided)
15 g butter (for terminar the cream)

Nutrition facts

per serving

610 kcal

Calories

35 g

Protein

41 g

Carbs

33 g

Fat

3 g

Fiber

38 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

GlutenDairyEggsFish

Instructions

1
1. Preheat the oven to 400 °F / 200 °C. Place the red bell pepper on a tray and roast for 15 to 18 minutes, turning once, until the skin is charred in spots. Transfer to a bowl, cover for 5 minutes, then peel and slice into strips.
2
2. Season the fish fillets with 1/2 teaspoon salt, 1/2 teaspoon black pepper, and the lime juice. Let them rest for 10 minutes while you prepare the other components.
3
3. In a bowl, combine the ground pumpkin seeds with the crushed rosquillas crackers. Place the all-purpose flour on one plate and the beaten egg on another.
4
4. For the rice, heat 1 tablespoon vegetable oil in a medium pot over medium heat. Sauté 1/2 cup chopped onion for 2 to 3 minutes. Add 1 grated garlic clove and cook for 30 seconds. Stir in the rice and cook for 1 minute.
5
5. Add the coconut milk, water, 1/2 teaspoon salt, and half of the chopped cilantro to the rice. Bring to a boil, reduce the heat, cover, and cook for 16 to 18 minutes until the liquid is absorbed. Remove from the heat and let rest, covered, for 5 minutes.
6
6. While the rice cooks, make the loroco cream. Heat 1 tablespoon vegetable oil in a skillet over medium heat. Sauté the remaining onion for 3 minutes. Add 2 chopped garlic cloves and cook for 30 seconds.
7
7. Add the loroco and cook for 2 minutes. Add the roasted bell pepper strips and the fish stock or water. Simmer gently for 4 minutes. Blend the mixture with the cream until slightly rustic but smooth enough to spoon.
8
8. Return the blended sauce to the skillet over low heat. Add the butter, 1/4 teaspoon salt, and the remaining black pepper. Cook for 2 to 3 minutes, stirring, until slightly thickened. Keep warm without boiling.
9
9. Bread the fish by coating each fillet in the flour, then the beaten egg, and finally the pumpkin seed and rosquilla mixture, pressing well to create an even crust.
10
10. Heat the remaining tablespoon of vegetable oil in a large skillet over medium heat. Sear the fillets for 2 minutes per side to set the crust. Transfer them to a tray and finish in the oven at 375 °F / 190 °C for 6 to 8 minutes, or until the fish is cooked through and flakes easily.
11
11. Fluff the rice with a fork and mix in the remaining cilantro. Serve a base of coconut cilantro rice, place the crusted fish on top, and spoon over the mild loroco cream.
12
12. Serve immediately to keep the crust crisp and the contrast with the creamy sauce.

Chef tips

For a firmer crust, chill the breaded fillets for 10 minutes before searing. Grind the pumpkin seeds without turning them into a paste so the coating keeps some texture.

Substitutions

You can use grouper, tilapia, or corvina. If fresh loroco is unavailable, use thawed frozen loroco and drain it well. Honduran rosquillas can be replaced with plain crackers, though the flavor will be less traditional.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Ninja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
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Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
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Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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