Salmon with Dill Sauce - PCOS-Friendly Recipe
This Salmon with Dill Sauce is a PCOS-friendly recipe with 179 calories, 22.82g protein, and 3.92g carbs per serving. Ready in 17 minutes. High in fiber (0.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp dill weed
- 1 tbsp ground pepper
- 1 tsp or 1 packet dijon mustard
- 1 fl oz lemon juice
- 16 oz salmon
- 0.2 cup fat free mayonnaise
Instructions
- Pre-heat oven using the broiler setting.
- Sprinkle pepper evenly over both sides of salmon.
- Prepare sauce by combining mayonnaise, lemon juice, mustard, and dill weed in a small bowl; stir with a wire whisk until blended. Set sauce aside.
- Place salmon on a broiler pan coated with vegetable oil spray. Broil 3 minutes on each side or until fish flakes easily.
- Portion steaks on plates and spoon sauce over salmon. Garnish with lemon wedges
- Serve with a baked potato, rice or pasta and a green salad.
- Note: fresh fish is the key to a great fish dish.
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 Salmon with Dill Sauce contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Salmon with Dill Sauce 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: Salmon, Lemon.
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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Frequently Asked Questions
Yes, this Salmon with Dill Sauce recipe is designed to be PCOS-friendly. At 179 calories per serving with 22.82g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 17 minutes total. Prep time is 12 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 179 calories, 22.82g protein (51%), 3.92g carbs, 7.63g fat. Plus 0.8g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 179 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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