PCOS Meal Planner

Lunch: Pan-Seared Red Grouper with Sofrito

Ingredients

3 tablespoons olive oil
One 2 1/2- to 3-pound red grouper, scaled and gutted
Salt and fresh ground black pepper
1 cup cherry tomatoes, halved
3 to 4 small sweet chile peppers, stemmed
2 cloves garlic, thinly sliced
1/2 medium red onion, thinly sliced
1/2 medium green bell pepper, seeded and thinly sliced
1/2 medium red bell pepper, seeded and thinly sliced
1 shot vodka, optional
1 tablespoon unsalted butter
1 tablespoon rice wine vinegar
1 teaspoon fresh oregano, chopped
2 to 3 leaves culantro, thinly sliced
1 small bunch fresh cilantro, roughly chopped (about 1/2 cup)

Instructions

Preheat the oven to 400 degrees F. Place a large skillet over medium-high heat with 2 tablespoons of the olive oil. Score the fish a few times on each side, cutting down to the spine, and sprinkle both sides and the inner cavity liberally with salt and black pepper. Sear the fish in the skillet until the skin is crispy and golden brown, 2 to 3 minutes per side. Transfer the fish to the oven and bake until the flesh is flaky and cooked through, 4 to 5 minutes. While the fish is in the oven, make the sofrito. Place a medium skillet over medium-high heat with the remaining tablespoon of olive oil. Add the tomatoes, chile peppers, garlic, onions and bell peppers and saute, stirring frequently, until tender, 3 to 4 minutes. Season with salt and pepper, and then add the vodka, if using, and carefully light it on fire to burn off the alcohol. Remove the skillet from the heat and add the butter, vinegar, oregano, culantro and cilantro. Toss to combine. Serve the whole fish topped with the sofrito.
NotesThis 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.

Pan-Seared Red Grouper with Sofrito

Nutrition Facts

Serving Size: 0

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Pan-Seared Red Grouper with Sofrito"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

Laser Hair Removal for PCOS: Effectiveness, Benefits, and Considerations

Explore laser hair removal as a solution for PCOS-related hirsutism. Learn about its effectiveness, benefits, and what to consider before treatment.

PCOS Diet Plan to Get Pregnant

Discover a PCOS-friendly diet plan to boost fertility and increase your chances of getting pregnant. Learn about nutrition for conception with PCOS.

Mediterranean diet for PCOS - Pros and Cons

Explore the benefits and potential drawbacks of the Mediterranean diet for managing PCOS symptoms. Learn how this eating plan can impact your health.

Best foods for PCOS-related leaky gut

Discover the top foods to heal leaky gut and manage PCOS symptoms. Learn how to improve gut health naturally.

The Gut-PCOS Connection: How a Low GI Diet Can Support Digestive Health

Discover how a low GI diet can improve gut health and manage PCOS symptoms. Learn about the gut-PCOS connection and practical tips for better digestive health.

How to reduce inflammation if you have PCOS

Discover effective strategies to reduce inflammation associated with PCOS and improve your overall health.

Can AI help me lose weight with PCOS?

Discover how AI can revolutionize weight loss for women with PCOS through personalized strategies and data-driven insights.

Is Ezekiel Bread PCOS Friendly?

Discover the benefits of Ezekiel bread for PCOS and learn how it can be part of a balanced PCOS-friendly diet.

PCOS and Energy Bars: Unwrapping the Best Options

Discover the best energy bar options for managing PCOS symptoms and fueling your active lifestyle.