Whole Grilled Porgy with Smokey Tomato Chutney - PCOS-Friendly Recipe

Servings: 1

Lunch

This Whole Grilled Porgy with Smokey Tomato Chutney is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

1/2 small head cauliflower, cut into florets
Olive oil
Salt and freshly ground black pepper
4 fingerling potatoes, sliced in half lengthwise
3 baby eggplants, sliced in half lengthwise
2 baby carrots, sliced in half lengthwise

Instructions

For the vegetables: Preheat the oven to 400 degrees F. Preheat the grill to medium-high heat.
In a large bowl, toss the cauliflower with some olive oil, salt and pepper. Put the cauliflower florets onto a baking sheet and into the oven to roast until nicely browned, about 20 minutes. Keep warm until service.
In a separate bowl, toss the potatoes, eggplant and carrots with some olive oil, salt and pepper. Place the potatoes, eggplant and carrots on the grill. Grill until marked, 5 to 6 minutes. Put onto a baking sheet and into the oven until cooked through, about 5 minutes. Keep warm until service.
For the chutney: Heat the olive oil in a medium saute pan over medium-high heat. Add the garlic and shallots and caramelize, about 2 minutes. Add the jalapeno and tomatoes, tossing to combine. Turn down the heat. Add the clam juice, orange juice, lime juice, cumin and smoked paprika. Simmer on low until the liquid dissolves, about 2 minutes. You may need to add more clam juice in order to further cook the tomatoes.
For the porgy: Rinse the porgy in cold water and pat dry. This is very important; the fish needs to be completely dry or it will stick to your grill! Rub the porgy with olive oil and sprinkle with salt and black pepper. Get your grill screaming hot. Place your porgy at 10 o'clock and don't touch it! Leave it for a few minutes, and then lift slightly with a fish spatula to check for lines and sticking. If it's sticking, leave it there another 2 minutes or so, and then carefully turn it to 1 o'clock. Leave it there long enough to get some nice black lines, and then flip. Again, get some nice black lines and then either finish it on the grill or pop it in a 350 degree F oven for 3 to 4 minutes or until desired doneness. Cooking time varies based on the size of fish so you have, to feel it out. It is perfectly acceptable for a porgy to be served "pink on the bone." In fact, some Montauk locals will send it back to the kitchen if it's cooked any further!
Place the whole grilled porgy on a serving plate. Serve the roasted vegetables on the side and top with some of the chutney.
This recipe was provided by a chef, restaurant or culinary professional and may have been scaled down from a bulk recipe. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.

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Frequently Asked Questions

Is Whole Grilled Porgy with Smokey Tomato Chutney good for PCOS?

Yes, this Whole Grilled Porgy with Smokey Tomato Chutney recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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