Braised Sole with Tarragon & Chives - PCOS-Friendly Recipe
This Braised Sole with Tarragon & Chives is a PCOS-friendly recipe with 214 calories, 31.34g protein, and 6.08g carbs per serving. Ready in 35 minutes. High in fiber (0.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp light buttery spread
- 1 wedge or slice lemon
- 1/3 tbsp leaves tarragon
- 1/4 cup chopped celery
- 2/3 tbsp chopped chives
- 1/4 cup chopped onion
- 1/4 cup chopped onion
- 3 fl oz dry white wine
- 1/3 cup water
- 2 fillets dover sole
Instructions
- For the poaching liquid; in a medium heavy saucepan combine water, wine, onions, celery and lemon and simmer for 15 minutes. Strain and keep warm.
- For the sole; in a large heavy frying pan melt the butter over medium heat and saute onions until translucent, about five minutes.
- Put fish in pan with onions. Pour poaching liquid around the fish along with tarragon and simmer gently for eight minutes or until fish is firm to the touch and white in the center.
- Using a slotted spoon, remove the fish to a heated platter.
- Add chives and a little of the poaching liquid on top of fish.
- Serve at once.
- Note: based on recipe from Anna and Michael Olson's Cook At Home cookbook.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Braised Sole with Tarragon & Chives contribute to your health goals:
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Braised Sole with Tarragon & Chives can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Braised Sole with Tarragon & Chives recipe is designed to be PCOS-friendly. At 214 calories per serving with 31.34g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 20 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 214 calories, 31.34g protein (59%), 6.08g carbs, 2.85g fat. Plus 0.9g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 214 calories, it fits within typical PCOS meal plan targets for 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 2 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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