Here’s a tasty way to prepare and enjoy fresh trout. The mango chutney is phenomenal all by itself, with notes of ginger, curry and lime taking centre stage. The simple marinade on the trout saturates pleasing flavour into each bite. This recipe is a great one to add to your meal prep recipe list.

Don’t limit yourself to just using trout with this recipe.

Courtesy of

Servings: 4

Here’s what you need

For the Rainbow Trout

  • 1 lemon juice
  • ¼ cup olive oil
  • ½ teaspoon sea salt
  • ½ 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 Mangoes, chopped (don’t worry if your mangoes aren’t very ripe — once cooked it tastes much sweeter)
  • 2 lime juices
  • 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


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

  1. Arrange each plate with a bed of cabbage then top with a fillet smothered in chutney. Enjoy!

Nutritional Analysis

One serving equals: 364 calories, 13g fat, 45g carbohydrate, 38g sugar, 338mg sodium, 6g fibre, and 20g protein.