Poached Fish with Spinach in Chili-Tomato Sauce - PCOS-Friendly Recipe
Nutrition per Serving
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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
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.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment