This Swordfish with Puttanesca Sauce is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Heat a 12-inch skillet over a low flame. Add the extra-virgin olive oil, garlic, and crushed red pepper, if using, and gently heat until fragrant, about 1 minute. Add the onion and saute until translucent. Stir in the tomatoes, olives, capers, anchovy paste, and the vinegar. Toss to combine and cook until the tomatoes have softened and released their juices, 6 to 8 minutes. Add 2 tablespoons of the basil and toss to combine. Remove the sauce from the heat and set aside until ready to use. If not using immediately, cover and refrigerate in a nonreactive container for up to one week. Cook's Note: Bring the sauce to room temperature and then gently warm when ready to use.
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Preheat the grill or grill pan over medium heat.
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Brush the swordfish steaks on both sides with the olive oil and season with salt and black pepper. Grill the swordfish until nicely marked on both sides and just cooked through, about 4 minutes per side. Remove the fish from the grill and allow to rest briefly before serving.
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Serve the fish hot, with the puttanesca sauce spooned over the fillets. Garnish with the remaining 2 tablespoons chopped basil, and more sauce, if desired.
Why this Swordfish with Puttanesca Sauce works for PCOS
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Swordfish with Puttanesca Sauce that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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Frequently Asked Questions
Yes, this Swordfish with Puttanesca Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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