Skate Wing Schnitzel - PCOS-Friendly Recipe

Servings: 4

Dinner

This Skate Wing Schnitzel is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Adam Evans This dish was on our opening menu and still makes an appearance whenever we can get fresh skate wings," says Evans. His method also works with skinless turbot, flounder, or sole fillets

Ingredients

6 cups torn country-style bread
2 large eggs, beaten to blend
1 cup all-purpose flour
1/2 cup finely chopped fresh herbs (such as flat-leaf parsley, chives, and/or tarragon), divided
Kosher salt, freshly ground pepper
4 6-ounce skate wing fillets
1/2 cup olive oil
1/4 cup (1/2 stick) unsalted butter
2 tablespoons drained capers
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
Lemon wedges (for serving; optional)

Instructions

Pulse bread in a food processor until semi-fine crumbs form. Place breadcrumbs, eggs, and flour in separate shallow bowls. Mix 1/4 cup herbs into breadcrumbs; season with salt and pepper.
Season skate with salt and pepper. Dredge skate in flour, shaking off excess, coat with egg, letting excess drip back into bowl, and coat with breadcrumbs; transfer to a plate.
Heat oil in a large cast-iron or other heavy skillet over medium-high heat. Working in batches, sauté skate until golden brown and just cooked through, about 2 minutes per side. Transfer to a paper towel-lined plate; season with salt.
Pour off oil in pan; heat butter, stirring occasionally, until foaming and starting to brown, about 3 minutes. Whisk in capers, lemon juice, mustard, and remaining 1/4 cup herbs.
Drizzle skate with brown butter sauce and serve with lemon wedges, if desired.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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.

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 Skate Wing Schnitzel good for PCOS?

Yes, this Skate Wing Schnitzel 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.

Hormone Balance: Kefir Green Goddess Dressing Hormone Support: Collagen Beauty Water for PCOS Hormone Balance: Arugula and Walnut Pesto for PCOS Hormone Balance: Probiotic Green Goddess Dressing PCOS Liver Support: Microgreens Power Salad Metabolic Health: Sorrel Soup for PCOS

Browse All Dinner Recipes