Flounder with Corn and Tomatoes - PCOS-Friendly Recipe

Servings: 4

Lunch

This Flounder with Corn and Tomatoes is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

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.

PCOS-Friendly Foods in This Recipe

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

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Frequently Asked Questions

Is Flounder with Corn and Tomatoes good for PCOS?

Yes, this Flounder with Corn and Tomatoes 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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