Sole en Papillote with Tomatoes and Olives - PCOS-Friendly Recipe
This Sole en Papillote with Tomatoes and Olives is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- Parchment paper
- 4 sole fillets (6 ounces each)
- 1 tablespoon plus 4 teaspoons olive oil, divided
- 3 cloves garlic, 2 thinly sliced, 1 halved
- 1/8 teaspoon red pepper flakes
- 1 cup grape tomatoes, halved
- 2 tablespoons capers, drained
- 8 large, pitted kalamata olives, quartered
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 8 teaspoons dry white wine
- 4 teaspoons unsalted butter
- 8 fresh thyme sprigs
- 4 slices (1/2-inch thick) ciabatta bread
Instructions
- Heat oven to 450 °F. Fold four 15-inch-square pieces of parchment in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open. Place 1 fish fillet next to crease on each piece of parchment. In a small skillet, warm 1 tbsp oil over medium heat. Sauté sliced garlic and pepper flakes until garlic turns golden, 1 minute. Remove skillet from heat; stir in tomatoes, capers and olives. Sprinkle fish with salt and pepper. Divide tomato mixture among fish. Top each fillet with 2 teaspoon wine, 1 teaspoon butter and 2 thyme sprigs. Fold other half of parchment over fish. Starting at top of each parchment half-heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends tightly to seal completely. Place packets on a large rimmed baking sheet; roast 8 minutes. Broil or toast ciabatta until golden; rub with garlic clove halves and brush with remaining 4 teaspoon oil. Transfer packets to plates. Slit tops with a knife; gently open. Serve 1 slice ciabatta with each packet.
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Frequently Asked Questions
Yes, this Sole en Papillote with Tomatoes and Olives recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dinner. 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 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.
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