Flounder Poached in Fennel-Tomato Sauce

This Flounder Poached in Fennel-Tomato Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by The Bon Appétit Test Kitchen Want to build big flavor fast? Jarred marinara gives you a head start. Be sure to doctor it a bit for a homemade taste. Here we use fennel seeds and sliced fennel to serve with flounder.

Ingredients

Servings 4

3/4 teaspoon fennel seeds
1/8 teaspoon crushed red pepper flakes
1 tablespoon olive oil
1 small fennel bulb, thinly sliced, plus fennel fronds for garnish
Kosher salt, freshly ground pepper
1 1/2 cups store-bought marinara sauce, preferably with no sugar added
4 4-ounce pieces skinless flounder fillet
Coarsely chopped fresh tarragon
Special equipment: A spice mill (optional)

Instructions

Coarsely grind fennel seeds and red pepper flakes in a spice mill or with a mortar and pestle. Alternatively, place in a resealable freezer bag. Crush with a rolling pin or large skillet. Set aside.
Heat oil in a large skillet over medium-low heat. Add sliced fennel, season with salt and pepper, and cook, stirring often, until soft, 10-12 minutes. Add spices and cook, stirring often, until spices are beginning to darken, about 1 minute.
Add marinara sauce and 1/2 cup water to skillet; bring to a simmer and cook to meld flavors, about 5 minutes. Season with salt and pepper.
Season fish with salt and pepper and fold fillets in thirds or in half to form packets. Place fillets in sauce. Cover skillet and reduce heat to medium-low. Cook until fish is opaque and beginning to flake, 12-15 minutes.
Divide fennel-tomato sauce and fish among shallow bowls. Sprinkle tarragon and fennel fronds over.

Why this Flounder Poached in Fennel-Tomato Sauce 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.

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Frequently Asked Questions

Is Flounder Poached in Fennel-Tomato Sauce good for PCOS?

Yes, this Flounder Poached in Fennel-Tomato Sauce 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

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