Fillet with Shallot, Zucchini & Tomato - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 lb thick white fillet of fish, cut into 4 portions (cod, snapper, thick flounder, or thick tilapia)
- 3/4 teaspoon fine sea salt
- 1/4 teaspoon ground pepper
- 1 teaspoon extra virgin olive oil
- 2 shallots, minced
- 1 clove garlic, minced
- 4 small zucchini, 4-6 inches long, sliced into ¼-inch rounds
- 3/4 cup dry white wine or chicken or fish stock
- 4 very ripe plum tomatoes, chopped
- 1/2 cup fresh basil, chopped
Instructions
- Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.
- Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.
- Serve with a pasta, rice, couscous, or crusty whole-grain Italian bread.
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 Fillet with Shallot, Zucchini & Tomato contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
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. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Fillet with Shallot, Zucchini & Tomato 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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