Wasabi Sesame Tuna - PCOS-Friendly Recipe
This Wasabi Sesame Tuna is a PCOS-friendly recipe with 429 calories, 80.45g protein, and 5.14g carbs per serving. Ready in 27 minutes. High in fiber (1.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp wasabi paste
- 12 oz ahi tuna
- 1/4 cup soy sauce
- 1/2 tsp black pepper
- 1/4 cup sesame seeds
Instructions
- In shallow dish, combine soy sauce, wasabi paste and pepper. Mix well.
- Add the tuna and turn thoroughly coating both sides.
- Let sit for 10 minutes or plan ahead and let marinate overnight in a zipper bag or food saver bag.
- Coat a pan with non-stick cooking spray or one turn of the pan with olive oil. Heat pan on medium to high heat.
- Place the sesame seeds in another shallow dish, add the tuna and turn to coat completely.
- Sear the tuna for 1 to 2 minutes per side, or until browned or cooked to desired doneness. Slice thinly and serve with brown rice or vegetables.
- Note: fish cooks fast! It will be dry and chewy if overcooked. These do not come out of a pan fiery hot, but with wasabi flavor. You can always add more heat if you wish.
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 Wasabi Sesame Tuna contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Sesame: Provide calcium, iron, and zinc beneficial for PCOS
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 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 Wasabi Sesame Tuna 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: Sesame Seeds, Tuna.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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Frequently Asked Questions
Yes, this Wasabi Sesame Tuna recipe is designed to be PCOS-friendly. At 429 calories per serving with 80.45g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 27 minutes total. Prep time is 22 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 429 calories, 80.45g protein (75%), 5.14g carbs, 7.49g fat. Plus 1.2g 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 429 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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