Pan Seared Gindara with Sauteed Veggies (PCOS Recipe)

Ikan Gindara dengan Tumis Sayuran 

As part of my diet to fight PCOS, i try to cook more fish in many different ways. Have you ever eaten gindara/escolar before? A lot of articles show that you should not eat too much gindara because they are super oily and can probably affect your digestion. 

However, the fish tastes a-ma-zing! It has a very rich and creamy texture. Almost tastes like butter and not fishy at all. I believe despite being very oily, gindara still has a lot of benefits for the body. Just have them in moderation, not more than 6oz per day. 

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INGREDIENTS

FISH

2 gindara steak cuts

2 tsp oil

2 tsp lemon juice

Rosemary leaves

Sea salt & ground black pepper to taste

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SAUTEED VEGGIES

2 tsp oil

1 garlic clove, peeled and chopped

1 Tbsp sesame oil

100gr spinach

1pc red bell pepper

3 Tbsp seasoned pumpkin seeds (optional)

Sea salt & ground black pepper to taste

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METHOD

FISH

1. Heat a frying pan on medium heat and add a small bit of cooking oil.

2. Season gindara with lemon, fresh sea salt and black pepper. Place the fish into hot frying pan. Add rosemary leaves.

3. After 1 to 2 minutes lift fish and check if the meat has browned. If so, flip fish carefully.

4. Allow to cook until both sides of the fish are cooked.

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SAUTEED VEGGIES

1. Heat the oil in a large skillet over medium heat. Add garlic and stir until fragrant.

2. ‎Add the red pepper to the skillet and cover; allow to cook 2 minutes. 

3. ‎Stir in the spinach. Add salt and black pepper.

4. ‎Add sesame oil and stir well.

5. ‎Sprinkle with pumpkin seeds. 

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#pcos #pcosindonesia #pcosfighter #pcosdiet #pcosaupport #pcosdiary #pcosfacts #fightpcos #pcosawareness #pcosinfo #pcosjourney #homecook #pcosmenu #pcosmeal #pcoscook #fishmenu #gindara #escolar #codfish #spinach

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