Oil-Poached Tuna with Fennel and Orange - PCOS-Friendly Recipe

Servings: 4

Lunch

This Oil-Poached Tuna with Fennel and Orange is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Grace Parisi In this clever one-pot dish, Grace Parisi poaches fennel, shallots and orange zest in extra-virgin olive oil. She then cooks a tuna steak in that oil, making the fish incredibly moist and flavorful.

Ingredients

1 tuna steak
Freshly ground pepper
1 1/2 c. extra-virgin olive oil
1 1/2 c. canola oil
2 bulb fennel
2 large shallots
4 small dried red chiles
6 strip orange zest
1 bay leaf
2 tbsp. freshly squeezed lemon juice
2 tbsp. Chopped flat-leaf parsley
1 blood orange

Instructions

Season tuna with salt and pepper and let stand at room temperature for 10 minutes. In a large saucepan, combine oils with sliced fennel, shallots, chiles, orange zest, and bay leaf and bring to a boil. Reduce heat to moderate and simmer until fennel and shallots are softened, about 10 minutes. Add tuna to saucepan and simmer until nearly cooked through and fennel is tender, about 7 minutes. Transfer tuna to a plate and let cool slightly.
Strain oil into a heatproof cup. Discard bay leaf, chiles, and orange zest. Shake out as much oil from fennel and shallots as possible; transfer to a bowl. Return oil to saucepan and heat to moderately high. Add one-third of cooked fennel and shallots and fry, stirring, until golden and crispy, about 5 minutes. Using a slotted spoon, strain crisp fennel and shallots and drain on paper towels. Season with salt.
Stir lemon juice and parsley into remaining fennel-shallot mixture and season with salt and pepper. Spoon fennel onto plates. Thinly slice tuna and transfer to plates. Top with crispy fennel. Garnish with blood orange and fennel fronds. Serve. Looking for more dinner options? Check out our pork chop recipes, chicken recipes, and potato recipes.

PCOS-Friendly Foods in This Recipe

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

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 Oil-Poached Tuna with Fennel and Orange good for PCOS?

Yes, this Oil-Poached Tuna with Fennel and Orange recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. 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 Lunch

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 Lunch Recipes