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
Instructions
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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.
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For the sole; in a large heavy frying pan melt the butter over medium heat and saute onions until translucent, about five minutes.
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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.
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Using a slotted spoon, remove the fish to a heated platter.
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Add chives and a little of the poaching liquid on top of fish.
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Serve at once.
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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.
Why this Braised Sole with Tarragon & Chives works for PCOS
With 31.34g of protein per serving (about 59% of calories), this Braised Sole with Tarragon & Chives sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 6.08g of carbohydrates per serving, this Braised Sole with Tarragon & Chives is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 161mg of sodium per serving, this Braised Sole with Tarragon & Chives fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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.
You Have a Recipe. But Do You Have a Full Week?
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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
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