Herb-Crusted Perch Fillets with Pea Puree Recipe - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Ingredients
- 1 cup frozen peas
- 1/2 cup chicken broth
- 1 garlic clove, halved
- 1 tablespoon heavy whipping cream
- 2 tablespoons plus 1/3 cup olive oil, divided
- 1/4 cup all-purpose flour
- 1 egg, beaten
- 1/2 cup panko (Japanese) bread crumbs
- 1 tablespoon dried basil
- 1 tablespoon snipped fresh dill
- 1 tablespoon minced fresh thyme
- 8 perch fillets (about 3/4 pound)
- 1/4 teaspoon salt
- 1/8 teaspoon white pepper
- Lemon wedges
Instructions
- In a small saucepan, combine the peas, broth and garlic. Bring to a boil. Reduce heat; simmer, uncovered, for 4-5 minutes or until peas are tender; cool slightly. Drain peas and garlic; transfer to a food processor. Add cream and 2 tablespoons oil. Cover and process until pureed; set aside.
- Place flour and egg in separate shallow bowls. In another shallow bowl, combine the bread crumbs, basil, dill and thyme. Sprinkle fillets with salt and pepper. Dip perch, skin side up, in the flour, egg, then bread crumb mixture.
- In a large skillet, cook fillets in remaining oil in batches over medium heat for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with pea puree and lemon wedges.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Basil.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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