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. 




2 gindara steak cuts

2 tsp oil

2 tsp lemon juice

Rosemary leaves

Sea salt & ground black pepper to taste



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




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.



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. 


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

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