Salmon with Tarragon Dill Cream Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Salmon is rich in omega-3 fatty acids that reduce inflammation associated with PCOS.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- Salmon Filets
- 1 1/2 lb. Salmon Filet
- 3/4-1 tsp. Dried Tarragon
- 3/4-1 tsp. Dried Dill Weed
- 1 tbsp. Duck Fat
- Salt and Pepper to Taste
- Cream Sauce
- 2 tbsp. Butter
- 1/4 cup Heavy Cream
- 1/2 tsp. Dried Tarragon
- 1/2 tsp. Dried Dill Weed
- Salt and Pepper to Taste
Instructions
- Slice the salmon in half to create 2 1/4 lb. filets. Season meat of fish with tarragon, dill weed, and salt and pepper. Turn around and season skin with salt and pepper only.
- Heat 1 tbsp. duck fat in a ceramic cast iron skillet over medium heat (or any pan that will hold heat well). Once hot, add salmon skin side down.
- Allow salmon to cook for 4-6 minutes while skin crisps up. Once the skin is crisp, reduce to low heat and flip salmon.
- Cook salmon until done-ness you want is achieved. Generally about 7-15 minutes over low heat. Optional: If desired, cook on sides for 20-40 seconds to get darker edges.
- Remove salmon from the pan and set aside. Add butter and spices to the pan and let brown. Once browned, add cream mix together.
- Serve with broccoli or asparagus (or your favorite side dish) and be generous with cream sauce. Garnish with a small amount of red pepper flakes.
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 Salmon with Tarragon Dill Cream Sauce contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
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 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 Salmon with Tarragon Dill Cream Sauce 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: Salmon.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment