Fresh Trout in Coconut Milk Sauce

Please check this post for health information about fish.

Ingredients:
Makes 6 servings
Fresh Trout: 1 lb
Onions: 2 chopped finely
Cumin seeds: 1 tbsp
Light coconut milk: 1/2 cup
Extra virgin olive oil: 1 tbsp

For marinade:
Salt and red chili powder: to taste
Lime juice: 1 lime
Ginger-garlic paste: 1 tbsp
Turmeric: 1/2 tsp
Garam masala: 1 tsp
Coriander seed powder: 1/2 tsp

Method:
Wash the fish and mix in the marinade.
Let marinate in the refrigerator for at least 30 minutes.
Add 1 tbsp olive oil to a large pan. Add cumin seeds.
Add the chopped onions. Saute till golden.
Add salt and red chili powder to the onions.
Add the fish fillets one at a time. Let cook for a few minutes.
Add the light coconut milk and 1/2 cup of water.
Cover and let cook on a low flame for 15 minutes.
Garnish with fresh cilantro and serve hot with rice.

Nutritional Information:
Per serving or 129 gms (1/6th of recipe):
Calories: 168
Calories from fat: 78
Total fat: 9 gms (14% of DV)
Saturated fat: 3 gms (17% of DV)
Trans Fat: 0 mg
Monounsaturated Fat: 3.1 gm
Polyunsaturated Fat: 1.8 gm
Cholesterol: 45 mg (15% of DV)
Sodium: 625 mg
Carbohydrates: 5 gm (2% of DV)
Dietary Fiber: 1 gm (5% of DV)
Sugars: 2 gms
Proteins: 17 gms

Vitamin A: 12% of DV
Vitamin C: 10% of DV
Calcium: 8% of DV
Iron: 9% of DV

Percent daily values are based on a 2000 calorie diet. Values may vary based on individual dietary requirements.

Caloric Values:
Carbohydrates: 11% Fats: 47% Proteins: 42%