Mango BBQ'd-Grilled Swordfish - PCOS-Friendly Recipe

Servings: 4

Dinner

This Mango BBQ'd-Grilled Swordfish is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Norman Van Aken and Justin Van Aken NVA: Mangoes originated in India, but today they are loved in cuisines all over the world. The Sanskrit word for mango is amra, meaning "of the people." I think barbecue means "of the people" in America so I

Ingredients

2 tablespoons pure olive oil
1/2 large red onion, chopped
1 clove garlic, minced
1/4 cup fresh orange juice
1 tablespoon ground black pepper
1/2 cup white wine vinegar
1 tablespoon dark brown sugar
1/2 tablespoon Hungarian hot paprika
One 14-ounce can peeled plum tomatoes, chopped
1 1/2 cups diced ripe mango
2 tablespoons sugar
1/4 cup Creole or Dijon mustard
1/4 cup molasses
1 teaspoon chili powder
2 tablespoons soy sauce
1 tablespoon Worcestershire sauce
1/4 cup chopped fresh basil
1/2 tablespoon freshly toasted and ground cumin seeds

Instructions

Heat a large heavy saucepan over medium heat, add the oil and onion and stir. Then let the onions caramelize, without stirring.
Add the garlic and stir for about 1 minute. Add all of the remaining BBQ sauce ingredients, bring to a boil, then reduce the heat and simmer for 50 to 60 minutes, stirring occasionally, until you have a little over 3 cups sauce. Leave chunky or puree in a blender or food processor. Set aside to cool.
Remove the swordfish steaks from the refrigerator and let sit for 30 minutes at room temperature before cooking them.
Prepare an outdoor grill for grilling over medium-high heat or preheat a grill pan over medium-high heat. Grill the swordfish steaks for 3 to 4 minutes on the first side and 2 to 3 minutes on the second side, until browned on the outside and cooked through.
Transfer to warm serving plates and spoon some of the mango BBQ sauce around the fish.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Basil.

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Frequently Asked Questions

Is Mango BBQ'd-Grilled Swordfish good for PCOS?

Yes, this Mango BBQ'd-Grilled Swordfish recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. 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. It makes 4 servings, making it great for meal prep. 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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