Lunch: Flounder with Corn and Tomatoes

This recipe includes superfoods such as:

Lemon, Spinach

Health benefits of Flounder with Corn and Tomatoes

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. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

2 cups fresh corn kernels
1/2 cup sun-dried tomatoes, chopped
1 teaspoon freshly grated lemon peel
Salt and freshly ground pepper
Four 3-ounces skinless flounder fillets
1 small leek, white parts only, well-rinsed and cut into matchsticks
4 sprigs fresh thyme
8 teaspoons dry white wine
2 teaspoons extra-virgin olive oil
8 ounces spinach

Instructions

Preheat the oven to 450 degrees F.
Mix together the corn, tomatoes, lemon peel, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl.
Lay out a 12- by 15-inch sheet of parchment paper or foil. Arrange one-quarter of the vegetables on 1 side. Fold a fish fillet into thirds and place on top of the vegetables. Top with one-quarter of the leeks, 1 sprig of thyme, 2 teaspoons of the wine, 1/2 teaspoon oil, and a pinch salt. Fold the other side of the parchment over the fish. Starting at 1 corner, fold the edges of paper over by 1/2 inch all around, overlapping the folds until sealed. Repeat with more parchment and the remaining fish, vegetables, wine and oil to make 4 packets. Place the packets onto a jelly-roll pan and bake for 15 minutes.
Meanwhile, place the spinach in a glass bowl and cover with a damp paper towel. Microwave on high until wilted, 2 minutes. Stir in 1/8 teaspoon salt and 1/8 teaspoon pepper.
Open the fish packets and serve with the spinach.
Nutritional information per serving: 185 calories, 6 g total fat (1 g saturated), 38 mg cholesterol, 620 mg sodium, 20 g carbohydrates, 4 g dietary fiber, 15 g protein
NotesCook's Note: You can serve this dish with a side pasta salad. For each serving, cook 2 ounces of whole-wheat pasta, and then drain and toss with 1 cup cooked broccoli florets, 1/2 roasted red pepper, chopped, 1 tablespoon reduced-fat feta cheese and 2 tablespoons low-fat vinaigrette. Nutritional information per serving: 320 calories.