This Salmon with Tarragon Dill Cream Sauce is a PCOS-friendly recipe with 937 calories, 45g protein, and 3g carbs per serving. Ready in 43 minutes.
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
Instructions
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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.
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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.
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Allow salmon to cook for 4-6 minutes while skin crisps up. Once the skin is crisp, reduce to low heat and flip salmon.
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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.
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Remove salmon from the pan and set aside. Add butter and spices to the pan and let brown. Once browned, add cream mix together.
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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.
Why this Salmon with Tarragon Dill Cream Sauce works for PCOS
With 45g of protein per serving (about 19% of calories), this Salmon with Tarragon Dill Cream Sauce sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 3g of carbohydrates per serving, this Salmon with Tarragon Dill Cream Sauce is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 77% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Salmon.
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Frequently Asked Questions
Yes, this Salmon with Tarragon Dill Cream Sauce recipe is designed to be PCOS-friendly. At 937 calories per serving with 45g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 43 minutes total. Prep time is 28 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 937 calories, 45g protein (19%), 3g carbs, 80g fat. 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 937 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 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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