Salmon Niçoise - PCOS-Friendly Recipe
This Salmon Niçoise is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 8 ounces small purple potatoes
- Kosher salt
- 4 ounces haricots verts, trimmed
- 6 large eggs, room temperature
- 2 tablespoons plus 1/4 cup olive oil
- 1/4 cup drained capers, patted dry
- 1 pound skin-on salmon fillet
- Freshly ground black pepper
- 4 anchovy fillets packed in oil
- 1 tablespoon whole grain Dijon mustard
- 1/2 teaspoon sugar
- 1 lemon
- 1/2 medium shallot, finely chopped
- 4 cups frisée or mâche
- 1/4 cup niçoise olives, pitted
Instructions
- Place potatoes in a medium saucepan and add cold water to cover by 1". Bring to a boil, season with salt, and cook until fork-tender, 15 –20 minutes. Transfer potatoes to a plate with a slotted spoon.
- Return water to a boil and cook haricots verts in same saucepan until crisp-tender, about 2 minutes. Using a slotted spoon, transfer to a bowl of ice water. Chill until cold, about 3 minutes. Transfer to paper towels and pat dry.
- Return water in pot to a boil and cook eggs 8 minutes. Transfer eggs to bowl of ice water and chill until cold, about 5 minutes. Peel; set aside.
- Meanwhile, heat 2 tablespoons oil in a small saucepan over medium-high. Add capers and cook, swirling pan occasionally, until capers burst and are crisp, about 5 minutes. Transfer capers with a slotted spoon to paper towels to drain. Let oil cool; set aside.
- Preheat oven to 425 °. Rub salmon all over with reserved caper oil and place on a rimmed baking sheet; season with salt and pepper. Roast until medium-rare (fish will be slightly translucent in the center), 10 –12 minutes. Let cool.
- Meanwhile, mash anchovies, mustard, and sugar in a large bowl to form a coarse paste. Remove peel and white pith from lemon. Working over bowl, cut between membranes of lemon to release segments. Squeeze remaining juice from membranes into bowl; discard membranes. Whisk in shallot, then slowly whisk in remaining 1/4 cup oil. Season vinaigrette with salt and pepper.
- Using a fork, break salmon into large flakes; discard skin. Halve reserved potatoes and eggs crosswise.
- Arrange frisée on a platter; season with salt and pepper. Drizzle with half of dressing. Top in separate piles with potatoes, haricots verts, hard-boiled eggs, olives, and salmon. Drizzle salad with remaining dressing and top with fried capers.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Salmon, Lemon.
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Frequently Asked Questions
Yes, this Salmon Niçoise recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dinner. 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 6 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.
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