[PCOS Food Friday] Halibut with Mango Ginger Chutney

Welcome to Food Friday! This week’s PCOS Friendly recipe is: Halibut with Mango Ginger Chutney

Active Time: 15 m
Total Time: 25 m


  • 1 tablespoon bacon fat
  • 1 lemon
  • 1 1/2 pounds halibut, (8 ounces per person)
  • 1 tablespoon fish sauce
  • 1/4 teaspoon paprika

For the Chutney: 

  • 1 red onion
  • 4 cloves garlic
  • 2 inches ginger
  • 2 mangoes, firm but ripe
  • 2 tomatoes
  • 2 limes
  • 1 medium orange
  • 2 tablespoons coconut oil
  • 1/4 cup white wine
  • 3 tablespoons coconut sugar, or sucanat
  • 3 tablespoons rice wine vinegar

How To Prepare

  1. Preheat the oven to 325F.
  2. Butter a shallow baking dish. Juice lemon.
  3. Place fish in baking dish and top with lemon juice, fish sauce and paprika.
  4. Cover dish with foil (not touching fish), and bake for 15 minutes or until light and flaky while you prepare the sauce.

For the Chutney:

  1. Peel and mince the red onion, garlic and ginger. Peel and cube the mangoes. Chop the tomatoes. Juice the lime and orange.
  2. Heat a pan over medium high heat, add coconut oil and onions and sauté for 5 minutes, stirring occasionally.
  3. Add mango, tomato, ginger and garlic and cook until heated through. Stir in lime juice, orange juice, white wine, coconut sugar and vinegar. Bring to simmer for 15 minutes. Remove from heat. Spoon over fish and serve.

This recipe fits perfectly with Element #2, Food As Medicine, of our PCOS-5 Element System. Wishing you a delicious weekend!

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