Seared Ahi Tuna - PCOS-Friendly Recipe
This Seared Ahi Tuna is a PCOS-friendly recipe with 206 calories, 41.05g protein, and 5.06g carbs per serving. Ready in 70 minutes. High in fiber (0.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsp balsamic vinegar
- 12 oz Ahi tuna steaks
- 2 tbsps soy sauce
- 1 tbsp lemon juice
- 1 clove garlic
- 3 tsps fresh grated ginger
- 1 small green onion
Instructions
- Mix balsamic vinegar, garlic, soy sauce ginger, green onion and lemon juice in a large bowl.
- Marinade the tuna steaks, cover them tightly in the bowl and refrigerate for at least an hour.
- Heat a non-stick skillet over medium-high to high heat. When the pan is hot place the steaks in the skillet and sear them for 1 minute to 1 1/2 minutes each side.
- Remove from pan and slice them as you wish.
- Note: you can top with lettuce, vegetables or brown rice. I used steamed asparagus.
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 Seared Ahi Tuna contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Ginger: May help reduce menstrual pain and inflammation in 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 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 Seared Ahi 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: Tuna, Lemon.
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. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefit...
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Frequently Asked Questions
Yes, this Seared Ahi Tuna recipe is designed to be PCOS-friendly. At 206 calories per serving with 41.05g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 70 minutes total. Prep time is 60 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 206 calories, 41.05g protein (80%), 5.06g carbs, 1.57g fat. Plus 0.4g 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 206 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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