This Brochettes de Poisson is a PCOS-friendly recipe with 296 calories, 20.88g protein, and 7.9g carbs per serving. Ready in 130 minutes. High in fiber (1.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Cut the fish fillets (assorted, like salmon, pollock, whiting, tuna) into cubes and put them on skewers, with a layer of green pepper and onion in between each kind of fish.
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Crush the fresh wild thyme in a small bowl, and add the olive oil and spices. Whisk to mix.
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Drizzle the seasoned oil over the fish brochettes and let marinate for 1-2 hours.
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Cook on the barbecue or under the broiler in the oven until slightly browned and the fish is done.
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 Brochettes de Poisson contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Brochettes de Poisson 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.
Why this Brochettes de Poisson works for PCOS
This Brochettes de Poisson delivers 20.88g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 7.9g of carbohydrates per serving, this Brochettes de Poisson is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 61% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
At 338mg of sodium per serving, this Brochettes de Poisson fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Brochettes de Poisson recipe is designed to be PCOS-friendly. At 296 calories per serving with 20.88g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 130 minutes total. Prep time is 120 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 296 calories, 20.88g protein (28%), 7.9g carbs, 20.16g fat. Plus 1.9g 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 Appetizer. At 296 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 2 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.
Cook Another PCOS-Friendly Appetizer
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