Swordfish with Puttanesca Sauce - PCOS-Friendly Recipe

Servings: 4

Lunch

This Swordfish with Puttanesca Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

3 tablespoons extra-virgin olive oil
2 teaspoons minced fresh garlic
1/2 teaspoon crushed red pepper, optional
1 cup chopped onion
1 1/2 pounds small vine-ripened tomatoes, halved lengthwise
3/4 cup halved, pitted Kalamata olives
3/4 cup Italian green olives
2 tablespoons nonpareil capers, drained
2 teaspoons anchovy paste or finely chopped canned anchovy fillets
1 tablespoon red wine vinegar
4 tablespoons chopped fresh basil
4 (6-ounce) swordfish steaks, about 1 1/2-inches thick, patted dry, at room temperature
2 tablespoons olive oil
Kosher salt and freshly ground black pepper
1 tablespoon red wine vinegar

Instructions

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.
Preheat the grill or grill pan over medium heat.
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.
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.

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

Is Swordfish with Puttanesca Sauce good for PCOS?

Yes, this Swordfish with Puttanesca Sauce 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

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