Herb Roasted Salmon and Barley Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 c. pearl barley
- kosher salt
- Pepper
- 4 tbsp. fresh lemon juice
- 2 tsp. Dijon mustard
- 3 tbsp. olive oil
- 3/4 c. chopped fresh flat-leaf parsley
- 1/4 c. Chopped fresh dill
- 2 tbsp. Chopped fresh dill
- 1 tsp. lemon zest
- 1 1/4 lb. skinless salmon filet
- 1/2 c. plain low-fat yogurt
- 2 stalk celery
- 1/2 seedless cucumber
- 1 bunch arugula
Instructions
- In a medium saucepan, combine the barley, 1 1/2 cups water and 1/4 teaspoon salt and bring to a boil. Reduce heat and simmer, covered, until the barley is tender, 20 to 25 minutes. Drain off any remaining water in the pan and spread the barley on a baking sheet to cool.
- Meanwhile, in a small bowl, whisk together the lemon juice, mustard, and 1 tablespoon oil. Stir in the parsley, 4 tablespoons dill, and lemon zest. Place the salmon on a foil-lined baking sheet. Spread the herb mixture over the salmon and roast until the salmon is opaque throughout, 10 to 12 minutes.
- In a large bowl, whisk together the yogurt, lemon juice, remaining dill, remaining 2 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add the celery, cucumber, and cooled barley and toss to combine.
- Flake the salmon into large pieces. Divide the arugula among bowls, top with the barley mixture, then the salmon.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Salmon, Lemon.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflamma...
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