Fish in Pine Nut Sauce - PCOS-Friendly Recipe

Servings: 8

Dinner

This Fish in Pine Nut Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Joyce Goldstein Merluza en salsa de piñonesMany Spanish fish dishes call for sauces made with almonds, hazelnuts, or pine nuts, sometimes in combination with tomatoes and saffron. While hake or monkfish is traditionally used for this Catalan di

Ingredients

1/2 cup pine nuts
4 tablespoons olive oil
1 large onion, finely chopped
1 teaspoon sweet paprika
1 tablespoon finely minced garlic
1/4 cup fresh bread crumbs
Pinch of saffron threads, warmed and crushed (optional)
1 1/2 cups peeled, seeded, and chopped tomatoes
1 cup fish stock or dry white wine
Salt and freshly ground black pepper
1 1/2 pounds firm white fish fillet, cut into 8 pieces
1 cup English peas, cooked until tender-crisp (optional)
1/4 cup chopped fresh flat-leaf parsley or mint

Instructions

Preheat the oven to 350 °F. Spread the pine nuts on a baking sheet and toast in the oven, stirring occasionally, until fragrant and golden, about 8 minutes. Pour onto a plate to cool. Transfer 1/4 cup of the toasted nuts to a nut grinder or small food processor and grind or pulse until finely ground.
In a frying pan, heat 2 tablespoons of the oil over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 8 minutes. Add the paprika, garlic, ground pine nuts, bread crumbs, and saffron, if using, and cook, stirring often, for 3 minutes. Add the tomatoes and stock and cook, stirring occasionally, until thickened, 5 to 8 minutes. Season to taste with salt and pepper. Keep warm over low heat.
In a large frying pan, heat the remaining 2 tablespoons oil over medium heat. Sprinkle the fish with salt and pepper, add to the pan, and cook, turning once, until browned on both sides, about 3 minutes on each side. Pour the sauce over the fish, add the peas, if using, and simmer until the fish is opaque throughout, about 5 minutes longer. Transfer to a serving dish or individual dishes, and garnish with the remaining pine nuts and the parsley. Serve at once.

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 Fish in Pine Nut Sauce good for PCOS?

Yes, this Fish in Pine Nut Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. 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 8 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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