Mango BBQ'd-Grilled Swordfish - 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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