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Education begins the gentleman, but reading, good company and reflection must finish him.
– John Locke  
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  Volume No. 16 Issue No. 8 August 2019  

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  Mango Chutney Trout

   Serves 4
   
   Ingredients
   For the Rainbow Trout:
   Juice of 1 lemon
   1/4 cup olive oil
   1/2 teaspoon sea salt
   1/2 teaspoon black pepper
   dash of red pepper flakes
   1 teaspoon garlic, minced
   4 Rainbow trout fillets
   
   For the chutney:
   1 tablespoon coconut oil
   1 teaspoon Garlic, minced
   1 tablespoon Ginger Root, minced
   1 small red onion, chopped
   1 small red bell pepper, chopped
   1 small green bell pepper, chopped
   3 ripe mangos, chopped (don’t worry if your mangoes aren’t very ripe — once cooked it tastes much sweeter)
   Juice of 2 limes
   1 tablespoon curry powder
   1 teaspoon ground cinnamon
   dash of nutmeg
   dash of red pepper flakes
   
   For the sautéed cabbage:
   1 small head green cabbage
   1 tablespoon coconut oil
   dash of sea salt
   dash of black pepper
   
   Instructions 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 sauté for a minute.
  2. Add the onion and bell peppers and sauté for a few minutes.
  3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
  4. Turn the heat down to low and simmer for another 10 minutes.

   For the sautéed 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.
   
   Nutrition
   One serving equals 364 calories, 13g fat, 45g carbohydrate, 38g sugar, 338mg sodium, 6g fiber, and 20g protein.
   
   David Corder CPT
   7193313352
   Perfect Fit Wellness Center
  
 
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