Sole Meuniere With Rice Pilaf | PCOS Meal Planner

This Sole Meuniere With Rice Pilaf is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Petit Trois, Los Angeles, CA Cooking a whole Dover sole like they do at Petit Trois is no easy task (and can turn into an expensive mistake). We modified the recipe using fillets instead; equally delicious—and no tears.

Ingredients

Servings 4

2 tablespoons olive oil
1/2 small onion, finely chopped
Kosher salt, freshly ground white pepper
freshly ground white pepper
1 1/2 cups jasmine rice
1 bay leaf
4 tablespoons unsalted butter, cut into pieces
Fleur de sel

Instructions

Preheat oven to 375 °F. Heat oil in a medium ovenproof saucepan over medium. Add onion, season with kosher salt and pepper, and cook, stirring occasionally, until translucent and softened, 5 –8 minutes. Add rice and stir to coat; cook, stirring occasionally, until rice is translucent, about 5 minutes. Add bay leaf and 3 cups water; season with kosher salt and pepper. Bring to a simmer. Cover and bake in oven until rice is tender and water is absorbed, 15 –20 minutes.
Remove rice from oven and let sit 5 minutes, then gently fluff with a fork. Top with butter; let it melt into rice, then sprinkle with fleur de sel.

Why this Sole Meuniere With Rice Pilaf works for PCOS

Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Sole Meuniere With Rice Pilaf good for PCOS?

Yes, this Sole Meuniere With Rice Pilaf 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

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Dinner Recipes