Spaghetti with Mackerel and Pine Nuts - PCOS-Friendly Recipe

Servings: 4

Lunch

This Spaghetti with Mackerel and Pine Nuts is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

The rich, bold flavor of mackerel is a wonderful partner to pasta's toothsome canvas.

Ingredients

1/4 c. golden raisins
2 tbsp. hot water
3/4 lb. spaghetti
7 tbsp. olive oil
1 lb. mackerel fillets
1 tsp. salt
1/2 tsp. fresh-ground black pepper
1 small onion
1/4 c. pine nuts
1/4 c. Chopped fresh dill

Instructions

Put the raisins and the hot water in a small bowl and leave until the water is absorbed. In a large pot of boiling, salted water, cook the spaghetti until just done, about 12 minutes. Drain the spaghetti.
Meanwhile, in a large nonstick frying pan, heat 1 tablespoon of the oil over moderate heat. Sprinkle the mackerel with 1/4 teaspoon each of the salt and pepper. Cook the fish until just done, 2 to 3 minutes per side for 1/2-inch thick fillets. Remove the fish and then wipe out the pan. When the fish is cool enough to handle, discard the skin and flake the fish.
In the same pan, heat 1 tablespoon of the oil over moderately low heat. Add the onion and cook, stirring, until starting to soften, about 3 minutes. Add the pine nuts and cook, stirring occasionally, until starting to brown, about 3 minutes. Add the raisins, mackerel, the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper. Cook until heated through, about 2 minutes. Toss the mixture with the spaghetti, the remaining 5 tablespoons olive oil and the dill.
Variation: Spaghetti with Sardines and Pine Nuts In place of the mackerel, add two 3 1/2-ounce cans of boneless, skinless sardine fillets, drained, to the pan for the last 2 minutes of cooking. Break the fillets into flakes with a spoon.
Wine Recommendation: The full-force flavors of this dish-from the sweet raisins and strong mackerel to the dill-need to be paired with a full-flavored, acidic white wine. Try a sauvignon blanc from northern Italy or New Zealand.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Nuts.

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Frequently Asked Questions

Is Spaghetti with Mackerel and Pine Nuts good for PCOS?

Yes, this Spaghetti with Mackerel and Pine Nuts 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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