Scrod with Chipotle Butter and Black Beans Baked in Parchment - PCOS-Friendly Recipe
This Scrod with Chipotle Butter and Black Beans Baked in Parchment is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 3 tablespoons unsalted butter, softened
- 1 canned chipotle chili in adobo, chopped fine (about 1 tablespoon)
- 1/4 teaspoon salt
- 1/2 teaspoon fresh lime juice
- six 15-inch squares of parchment paper
- 3 plum tomatoes, each cut lengthwise into 6 slices
- six 6- to 7-ounce pieces scrod or cod fillet, skinned
- 24 pitted green olives, halved lengthwise
- 1 small red onion, cut into 1/4-inch-thick slices
- 3/4 cup dry white wine
- 4 tablespoons fresh lime juice
- 6 sprigs oregano, if desired
- six 7-inch pieces of kitchen string
Instructions
- On a small plate with a fork, blend together well chipotle butter ingredients and chill. Chipotle butter may be made 5 days ahead and chilled, wrapped tightly.
- Preheat oven to 400 °F.
- On a work surface arrange 1 parchment square and put 3/4 cup black beans and 3 tomato slices in center. Top tomato and beans with 1 piece of scrod or cod.
- Top the fish with 8 olive halves, about one sixth of onion slices, 2 tablespoons wine, 2 teaspoons lime juice, 1 oregano sprig and about one sixth of chipotle butter and season well with salt and black pepper. Gather sides of parchment up over fish to form a large sack and gently squeeze middle of sack together to form a waist. Tie one piece of string tightly but gently around waist of sack and transfer sack to a large shallow baking pan. Make 5 more sacks in same manner with remaining parchment squares and ingredients.
- Bake sacks in lower third of oven (being careful that tops of sacks do not touch heating element) 15 to 20 minutes, or until fish is cooked through.
- Divide sacks among 6 plates and at table snip strings with scissors.
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Frequently Asked Questions
Yes, this Scrod with Chipotle Butter and Black Beans Baked in Parchment recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. 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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