Baked Cod - PCOS-Friendly Recipe
This Baked Cod is a PCOS-friendly recipe with 243 calories, 32.4g protein, and 10.84g carbs per serving. Ready in 30 minutes. High in fiber (0.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp light mayonnaise
- 1/3 second olive oil spray
- 1 fl oz lime juice
- 1 1/2 tbsps butter
- 0.12 tsp onion powder
- 0.12 tsp pepper
- 2 tbsps parsley
- 1 1/2 lbs pacific cod
- 1/2 cup bread crumbs
Instructions
- Preheat oven to 425 °F (210 °C).
- Place fish in an 11 x 7" baking dish coated with cooking spray.
- Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish.
- Sprinkle with breadcrumbs; drizzle with butter.
- Bake at 425 °F for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.
- Note: based on a recipe from Cooking Light.
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 Baked Cod contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, 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 Baked Cod 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.
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Frequently Asked Questions
Yes, this Baked Cod recipe is designed to be PCOS-friendly. At 243 calories per serving with 32.4g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 243 calories, 32.4g protein (53%), 10.84g carbs, 7g fat. Plus 0.7g 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 243 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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