This PCOS-friendly recipe contains loads of protein, fiber, and vitamins. It’s also delicious!
Cruciferous veggies like broccoli and cauliflower and veggies in the allium family (garlic, onions, leeks, chives, and shallots) all contain important compounds that help our bodies eliminate any excess hormones we might have floating around. This makes them great foods for women with PCOS who tend to have some hormone imbalances. I try to incorporate these foods into my meals regularly, and this one packs a bunch into one meal. I think it’s also pretty delicious. Give it a try!
Ingredients
2 cups cherry tomatoes
1/2 cup shallot, thinly sliced, divided
8 garlic cloves, minced
3 tbsp extra virgin olive oil, divided
1 tbsp red wine vinegar
1 tsp raw honey
1 tsp sea salt, divided
1 tsp black pepper, divided
1.5 lbs cod fillet
1 head broccoli, chopped into small florets
1 head cauliflower, chopped into small florets
3 tbsp apple cider vinegar
2 tbsp lemon juice
3 anchovy fillets
1 cup parsley, coarsely chopped
Directions
Preheat oven to 400 degrees.
In a small bowl, combine cherry tomatoes, 1/4 c sliced shallots, 2 minced garlic cloves, 1 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp honey, 1/2 tsp salt, and 1/2 tsp black pepper.
Add tomato mixture to a baking sheet lined with parchment paper. Bake for 15 minutes.
After 15 minutes, move tomatoes to one side of the pan and add the cod. Sprinkle with salt and pepper to taste and use oil/vinegar mixture in the pan to coat the fish. Bake for 15 - 20 minutes longer or until the fish easily flakes with a fork.
Meanwhile, combine the broccoli, cauliflower, 6 cloves minced garlic, 1/2 tsp salt, 1/2 tsp black pepper, and 2 tbsp olive oil. Add to a baking sheet lined with parchment paper. Roast for 20 minutes or until veggies are starting to brown.
While the veggies and fish are cooking, using a food processor, blender, or immersion blender, pulse 1/4 c shallots, 3 tbsp apple cider vinegar, 2 tbsp lemon juice, 3 anchovy fillets, and 1 c parsley until you have a salsa of your desired consistency.
Once all ingredients are cooked, spread the salsa verde over the fish and/or veggies and enjoy!
Notes
Substitutions
Substitute any white fish for the cod. Cooking time will vary depending on thickness.
Sides
This meal would make a great quinoa bowl or you could use a base of greens and make it into a salad. In either case, adding sliced avocado and/or black olives would be delicious!
Nutrition
Calories: 230
Fat: 10g
Carbs: 17g
Protein: 21g
Fiber: 5g
Notable vitamins and minerals (≥10% of RDA)
Potassium: 14%
Vitamin A: 32%
Vitamin C: 126%
Iron: 29%
Vitamin K: 190%
Vitamin B6: 24%
Folate: 25%