This Baked Sardines in Pepperonata is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Preheat broiler. Broil peppers on a broilerproof rimmed baking sheet, turning occasionally, until blistered all over, 8 –10 minutes. Transfer to a medium bowl, cover with plastic wrap, and let sit 15 minutes. Peel, seed, and slice into 1/2"-wide strips.
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Reduce oven temperature to 450 °F. Heat 1/4 cup oil in a large skillet over medium heat. Add onion and garlic; season with salt and pepper and cook, stirring occasionally, until softened, 8 –10 minutes. Increase heat to medium-high, add tomato paste and sugar and cook, stirring, until tomato paste is beginning to darken, about 1 minute. Add wine and vinegar and cook, stirring often, until slightly reduced, about 2 minutes. Mix in roasted peppers, parsley, capers, and oregano. Cook, stirring occasionally, until slightly thickened, about 5 minutes. Transfer pepperonata to a shallow 3-quart baking dish.
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Season sardines inside and out with salt and pepper; lay on top of pepperonata. Drizzle with oil and bake until sardines are firm and beginning to brown, 15 –20 minutes. Top with dill, drizzle with more oil, and serve with bread.
Why this Baked Sardines in Pepperonata works for PCOS
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Baked Sardines in Pepperonata that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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Frequently Asked Questions
Yes, this Baked Sardines in Pepperonata 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 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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