Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa - PCOS-Friendly Recipe

Servings: 4

Lunch

This Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Market tip: All rainbow trout sold in markets are sustainably farm-raised.

Ingredients

1/2 cup all purpose flour
1/3 cup yellow cornmeal
1 tablespoon ancho chili powder*
1 teaspoon salt
4 12- to 14-ounce whole trout, boned, scaled, heads and tails intact
6 tablespoons olive oil
1/2 cup chopped red onion
4 garlic cloves, minced
2 teaspoons minced seeded serrano chili
1 1/2 pounds yellow or red tomatoes (preferably vine-ripened), seeded, cut into 1/2-inch pieces
3 tablespoons bottled clam juice
2 tablespoons fresh lemon juice
2 teaspoons honey
1 tablespoon chopped fresh tarragon
1/4 cup shelled pumpkin seeds (pepitas), lightly toasted

Instructions

Whisk flour, cornmeal, chili powder, and salt in 13x9x2-inch baking dish to blend. Pat trout dry with paper towels. Sprinkle trout cavities with salt and pepper. Coat trout with cornmeal mixture. Heat 2 tablespoons oil in each of 2 heavy large skillets over medium-high heat. Add 2 trout to each skillet and cook until trout are opaque in center and crisp on outside, about 4 minutes per side. Transfer trout to plates.
Wipe out 1 skillet, then heat remaining 2 tablespoons oil in skillet over medium-high heat. Add onion, garlic, and serrano chili. Sauté until onion is tender, about 2 minutes. Add tomatoes, clam juice, lemon juice, and honey. Cook just until liquids begin to simmer, about 2 minutes. Remove skillet from heat. Stir in tarragon. Season salsa to taste with salt and pepper.
Spoon salsa over trout. Sprinkle with pumpkin seeds and serve.
*Ancho chili powder is available in the spice section of most supermarkets.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon, Honey.

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Frequently Asked Questions

Is Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa good for PCOS?

Yes, this Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa 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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