Baked Italian Style Orange Roughy - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/3 cup seasoned bread crumbs
- 2 tbsps parmesan reggiano grated cheese
- 2 oz romano cheese
- 1/4 tsp garlic powder
- 1 tsp sea salt
- 2 oz light butter
- 1 tbsp parsley
- 1 lb orange roughy
Instructions
- Pre-heat oven to 400 °F (200 °C).
- Coat a medium baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, parmesan cheese, romano cheese, garlic powder and salt.
- Brush both sides of orange roughy with butter, and dredge in the bread crumb mixture.
- Arrange filets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in preheated over 10 to 15 minutes, or until the fish flakes easily with a fork.
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 Italian Style Orange Roughy contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in 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 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 Baked Italian Style Orange Roughy 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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