African Pompano Collar with Warm Kale Salad and Pancetta Vinaigrette - PCOS-Friendly Recipe
This African Pompano Collar with Warm Kale Salad and Pancetta Vinaigrette is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 cup white balsamic vinegar
- 5 pieces rendered crispy pancetta, plus 1/2 cup warmed rendered pancetta fat
- 1/2 tablespoon whole-grain mustard
- 1/2 shallot
- 2 cloves garlic
- Salt and pepper to taste
- 2 tablespoons farro
- 1/4 cup vegetable oil
- 2 African pompano collars
- 1 tablespoon butter
- 1 sprig thyme
- 1 bunch baby kale
- 1 bunch picked frisee
- 6 satsuma orange segments
Instructions
- Special equipment: a food dehydrator
- To make the pancetta vinaigrette: To a blender or food processor, add the balsamic vinegar, rendered pancetta fat, mustard, shallot and 1 clove garlic. Blend on high to emulsify and check for seasoning. Add salt and pepper to taste.
- To make the crispy farro: Cook the farro according to the package directions. Using a dehydrator, dehydrate the farro overnight at 150 degrees F. When ready to prepare, heat the vegetable oil in a saute pan over medium high heat. Fry the farro in the oil until it pops and then remove to paper towels. Season with salt.
- Preheat the oven to 400 degrees F.
- In a cast-iron skillet or oven-safe saute pan, roast the pompano collars until the skin is crisp and the fish is cooked through, 3 to 4 minutes. Carefully remove the pan and add the butter, thyme and remaining garlic clove, making sure the butter melts with the garlic and thyme. Tilt the pan and, using a spoon, repeatedly baste the collars with the melted butter to coat with flavor. Season the collars with salt and pepper.
- Heat a saute pan over medium heat and add the kale, frisee and satsuma segments, then add 3 tablespoons of the vinaigrette. Heat until the kale is lightly wilted and then toss with the crispy pancetta and farro.
- Distribute evenly onto 2 warm plates and add one collar to each. Serve immediately.
- NotesThis recipe was provided by a chef, restaurant or culinary professional and may have been scaled down from a bulk recipe. Cooking Channel has not tested it for home use and therefore cannot make any representation as to the results.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale.
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Frequently Asked Questions
Yes, this African Pompano Collar with Warm Kale Salad and Pancetta Vinaigrette recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 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.
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