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Mango Chutney Trout

Serves 4IngredientsFor the Rainbow Trout:Juice of 1 lemon1/4 cup olive oil1/2 teaspoon sea salt1/2 teaspoon black pepperdash of red pepper flakes1 teaspoon garlic, minced4 Rainbow trout filletsFor the chutney:1 tablespoon coconut oil1 teaspoon Garlic, minced1 tablespoon Ginger Root, minced1 small red onion, chopped1 small red bell pepper, chopped1 small green bell pepper, chopped3 ripe mangos, chopped (donít worry if your mangoes arenít very ripe ó once cooked it tastes much sweeter)Juice of 2 limes1 tablespoon curry powder1 teaspoon ground cinnamondash of nutmegdash of red pepper flakesFor the sautÈed cabbage:1 small head green cabbage1 tablespoon coconut oildash of sea saltdash of black pepperInstructions for the trout:

  1. Place all ingredients, except the fish, in a high speed blender. Blend until fully combined.
  2. Combine the marinade with fillets in a large ziplock bag. Place in the fridge for 60 minutes.
  3. Preheat oven to 450 degrees F, if fish is frozen; or 375 degrees F, if fish is thawed.
  4. Grease a pan and place fish fillets on it. For frozen fish, bake for 12-20 minutes, until fish is opaque and flakes easily. For thawed fish, bake for 6 minutes, then flip and bake for additional 6 minutes.
For the chutney:
  1. In a large skillet, heat coconut oil over medium heat. Add garlic and ginger root and sautÈ for a minute.
  2. Add the onion and bell peppers and sautÈ for a few minutes.
  3. Add the mango and spices. Continue to sautÈ for another 5 minutes, until everything has softened.
  4. Turn the heat down to low and simmer for another 10 minutes.
For the sautÈed cabbage:
  1. Wash cabbage and discard the first few leaves. Slice it thinly.
  2. Place a large skillet on medium heat. Add the coconut oil, and once that melts, add the cabbage.
  3. Sprinkle with salt and pepper, and cook for 5 minutes, stirring frequently.
To serve:Arrange each plate with a bed of cabbage then top with a fillet smothered in chutney.NutritionOne serving equals 364 calories, 13g fat, 45g carbohydrate, 38g sugar, 338mg sodium, 6g fiber, and 20g protein.David Corder CPT7193313352Perfect Fit Wellness Center

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