Dinner: Poached Fish with Spinach in Chili-Tomato Sauce

Recipe by /contributors/amelia-freer I like this one because it's a one-pan dish—you will need a pan with a lid. You can use a can of tomatoes instead of making the purée if you wish, but puréeing the tomatoes produces a better result. You don't need to

This recipe includes superfoods such as:

Spinach

Health benefits of Poached Fish with Spinach in Chili-Tomato Sauce

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

Olive oil
1 red onion, peeled and finely sliced
1 bulb of fennel, finely sliced
1 fresh red chili, finely sliced (deseeded for less heat, if you like)
2 cups tomato purée from fresh or canned tomatoes
2 handfuls (approx. 6 ounces) of cherry tomatoes, cut in half
Sea salt and freshly ground pepper
4 (5-ounce) white fish fillets, such as cod, hake, or sea bass, skinned and pin-boned
1/2 cup black or green olives, pitted
A handful of baby spinach

Instructions

Put 1 tablespoon of olive oil into a pan on medium heat and sauté the onion, fennel and chili for 2 to 3 minutes, to soften. Add the tomato purée and cherry tomatoes. Simmer for a further 4 to 5 minutes. Season to taste with a little salt and pepper.
Arrange the fish fillets in the pan, on top of the tomato sauce. Cover with a lid and simmer for 8 to 10 minutes, or until the fish is cooked and starting to flake. Just before serving, carefully stir in the olives and baby spinach and heat for a further minute.
Meanwhile combine the parsley, garlic, lemon zest, and juice in a bowl.
To serve, arrange the fish fillets on plates and spoon over the tomato sauce. Sprinkle with the herby topping, and add a squeeze of lemon juice to finish.
Enjoy this with some additional steamed greens.

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