Crunchy Fish and Veggie Chips - PCOS-Friendly Recipe

Servings: 4

Lunch

This Crunchy Fish and Veggie Chips is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Panko breading gives these fish and chips a perfect crunch.

Ingredients

1 large egg
1 c. whole-wheat panko
1 large sweet potato
4 tbsp. Extra virgin olive oil
2 medium zucchini
1 1/4 lb. cod fillets
1/2 c. light mayonnaise
2 dill pickles
1/4 c. packed fresh basil leaves
1 tbsp. fresh lemon juice
Lemon wedges

Instructions

Arrange oven racks in top and bottom thirds of oven. Preheat oven to 475 degrees F. Line 2 (18-inch by 12-inch) jelly-roll pans with foil. Place egg in shallow dish and bread crumbs in another shallow dish.
In one pan, toss sweet potato sticks with 2 tablespoon oil; arrange in single layer. Sprinkle with 1/4 teaspoon salt and roast 12 minutes.
Meanwhile, in second jelly-roll pan, toss zucchini sticks with 1 tablespoon oil; arrange in single layer on half of pan. Evenly sprinkle with 1/4 teaspoon salt.
Dip fish in egg, letting excess drip off, then dip in crumbs, pressing to adhere. Carefully, push sweet potatoes to one half of pan. Arrange fish on other half of both pans. Sprinkle fish with 1/4 teaspoon salt. Bake both pans 15 minutes or until zucchini is tender and fish is opaque throughout, switching pans halfway through.
While fish and vegetables bake, in blender or food processor, puree mayonnaise, pickles, basil, lemon juice, 1/4 teaspoon pepper, and remaining 1 tablespoon oil. Sauce can be made ahead and refrigerated up to 3 days.
Serve fish with vegetables, sauce, and lemon wedges.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon, Basil.

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 benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

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Frequently Asked Questions

Is Crunchy Fish and Veggie Chips good for PCOS?

Yes, this Crunchy Fish and Veggie Chips recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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