Get the app
  1. Home
  2. Recipes
  3. PCOS
  4. Recipe: Salsa-Simmered Fish

Recipe: Salsa-Simmered Fish

This Salsa-Simmered Fish recipe is appropriate for individuals with Polycystic Ovary Syndrome (PCOS) as it contains lean protein from cod and healthy fats from olive oil. It is also low in carbs and does not include any processed ingredients.

Adapted from Kitchn, by Sheela Prakash

0 mintotal
4servings
10ingredients
225kcal a serving
Recipe: Salsa-Simmered Fish

Ingredients

  • 2 tablespoons olive oil
  • 4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each)
  • 1 teaspoon ground cumin
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cloves garlic, minced
  • 16 ounces tomato salsa (about 2 cups)
  • 1 tablespoon red wine vinegar
  • 2 tablespoons finely chopped fresh oregano leaves
  • Cooked rice, for serving (optional)

Method

  1. Step 1
  2. Heat the oil in a large nonstick frying pan over medium heat until shimmering. Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides. Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).1 min timer
  3. Step 2
  4. Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute. Add the vinegar and use a wooden spoon to scrape any browned bits from the bottom of the pan. Stir in the salsa.1 min timer
  5. Step 3
  6. Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.3 min timer
  7. Step 4
  8. If using rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

PCOS check: watch for added sugar, refined carbs eaten on their own, and sugary sauces. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

Make this fit your whole family

Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.

More PCOS recipes

My Big Fat Greek Omelet

My Big Fat Greek Omelet

This omelet with vegetables, cheese, and eggs is rich in protein and nutrients, fitting a balanced diet well. Watch the salt and cheese quantity for lower fat and sodium.

0 minServes 4Balanced · Celiac · Hashimoto's
Easy Chia Seed Pudding

Easy Chia Seed Pudding

The pudding is low in fats and sugars, suitable for hyperlipoproteinemia type I. Use a sweetener like stevia instead of maple syrup to minimize sugar intake. Avoid high-fat toppings like nut butter; opt for fresh berries.

70 minServes 2High cholesterol · Hashimoto's · PCOS
Quinoa Stuffed Peppers Recipe

Quinoa Stuffed Peppers Recipe

Quinoa Stuffed Peppers are a good fit for the DASH diet, with low-sodium ingredients, high fiber, and an emphasis on vegetables, grains, and legumes.

50 minServes 4DASH diet · Celiac · Hashimoto's
Simple Tomato and Avocado Salad

Simple Tomato and Avocado Salad

This recipe is suitable for individuals with hypertension as it includes heart-healthy fats from avocado and olive oil and is low in sodium. The ingredients are fresh and nutritious.

10 minServes 4High blood pressure · Celiac · PCOS
Cinnamon Apple Quinoa Breakfast

Cinnamon Apple Quinoa Breakfast

Recipe is generally appropriate for hypertension, as it's low in sodium. However, monitor the amount of added honey to control sugar intake.

30 minServes 2High blood pressure · Celiac · Hashimoto's
Strawberry Spinach Smoothie

Strawberry Spinach Smoothie

This recipe is suitable for a low-carb diet as it contains mainly fruits, spinach, and chia seeds which are relatively low in carbs. It provides fiber and essential nutrients without excessive carbs.

5 minServes 1Low-carb · Celiac · Hashimoto's

This recipe also fits: Celiac recipes, Anti-inflammatory recipes, Dairy-free recipes, Gluten-free recipes.