Crunchy Fish Sticks and Veggies with Dipping Sauce - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Allison Fishman
For a kid-friendly and all around people-pleasing dish, try making your own fish sticks, and bake them for a healthy alternative to frying.
Ingredients
- 8 small red new potatoes
- Kosher salt and pepper
- 12 oz. green beans
- 3/4 c. panko bread crumbs
- 1 tbsp. olive oil
- 1 tsp. paprika
- 1/4 c. finely chopped fresh flat-leaf parsley
- 1 1/2 lb. tilapia fillets
- 1/2 c. light mayonnaise
- 2 small dill pickles
- 2 tsp. whole-grain mustard
- Lemon wedges
Instructions
- Heat the oven to 425 degrees F. Bring a large pot of water to a boil. Add the potatoes and 1 teaspoon salt and cook until just tender, 12 to 15 minutes, adding the green beans during the last 4 minutes of cooking. Drain and run under cold water to cool. Slice the potatoes.
- Meanwhile, line a baking sheet with nonstick foil. In a shallow bowl, combine the bread crumbs, oil, paprika, half the parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cut the tilapia diagonally into 1 1/2-inch-thick strips and coat in the bread crumb mixture, pressing gently to help it adhere. Transfer to the prepared baking sheet and cook until golden brown and opaque throughout, 8 to 10 minutes.
- While the fish is cooking, in a medium bowl, combine the mayonnaise, pickles, mustard, and remaining parsley. Serve the fish and vegetables with the dipping sauce and lemon wedges, if desired.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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.
Foods to Be Aware Of
This recipe also contains: Tilapia,.
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