Penne Rigate with Spicy Braised Swordfish - PCOS-Friendly Recipe

Servings: 4

Lunch

This Penne Rigate with Spicy Braised Swordfish is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Marcia Kiesel The tomato sauce here — with big pieces of flaked swordfish and slivers of jalapeño — gets nicely absorbed by the penne. And, judge Michael Schlow of the Best Pasta Poll on FoodandWine.com adds, "There's a good proportion of tomat

Ingredients

1 tbsp. salt-packed capers
3 tbsp. extra-virgin olive oil
6 clove garlic
2 large jalapeños
6 large anchovy fillets
1/2 c. dry white wine
1 can whole tomatoes
1/2 lb. penne rigate
1/2 lb. skinless swordfish steak
Salt and freshly ground pepper
2 tbsp. chopped basil
2 tbsp. chopped parsley

Instructions

In a bowl, cover the capers with warm water. Let stand for 20 minutes; drain.
In a skillet, heat the olive oil. Add the garlic and jalapeños and cook over moderate heat until the garlic is golden, about 3 minutes. Add the anchovies and cook, mashing, until dissolved, about 30 seconds. Add the white wine and simmer over moderately high heat for 2 minutes. Add the tomatoes and their juices and simmer until slightly thickened, about 5 minutes.
In a large pot of boiling salted water, cook the penne until al dente. Drain.
Season the fish with salt and pepper and add to the sauce along with the capers. Cover and cook over low heat, turning once, until the fish is just cooked through and can be flaked into large, moist pieces, about 8 minutes. Transfer the fish to a plate. Season the anchovy sauce with salt and pepper. Add the penne to the sauce and simmer over low heat for 1 minute, stirring. Spoon the pasta and sauce into bowls and top with the flaked swordfish. Garnish with the basil and parsley and serve.

PCOS-Friendly Foods in This Recipe

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

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Frequently Asked Questions

Is Penne Rigate with Spicy Braised Swordfish good for PCOS?

Yes, this Penne Rigate with Spicy Braised Swordfish 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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