Salmon Fish Sticks with Zucchini Chips - PCOS-Friendly Recipe

Servings: 4

Lunch

This Salmon Fish Sticks with Zucchini Chips is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Judy Kim This grown-up take on fish sticks pairs crispy salmon with sun-dried tomato dipping sauce.

Ingredients

extra-virgin olive oil
1 c. sun-dried tomatoes, oil drained and chopped
Garlic clove, minced
kosher salt
Freshly ground black pepper
2 c. crushed tomatoes
2 tbsp. heavy cream
6 large zucchini, sliced into 1/8" rounds
1 1/2 lb. skinless salmon, cut into 1" strips
Canola oil, for frying
1 egg
1 c. all-purpose flour
2 c. panko (Japanese bread crumbs)
sea salt, such as Maldon
1/4 c. chopped fresh parsley

Instructions

Preheat oven to 425 degrees F. Line two sheet pans with parchment paper and insert wire racks. In a medium pot, heat 1 tablespoon olive oil over medium heat. Add sun-dried tomatoes and garlic; season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cook until garlic is softened, 2 minutes. Add crushed tomatoes and heavy cream and heat through, 5 minutes. Using immersion blender, pulse until sauce is smooth. Turn off heat and cover sauce to keep warm.
Using a mandoline, slice zucchini into thin rounds approximately 1/8" thick. Spread zucchini into a even layer over the sheet pans. (If you do not have wire racks, place directly on parchment paper.) Drizzle with olive oil and season with salt and pepper. Roast until golden brown, 20 minutes.
Meanwhile, preheat cast iron skillet with 1" canola oil over medium-high heat. Prepare breading station with three medium bowls: one bowl with panko, another with 1 egg and 1 tablespoon water, beaten, and the third with flour. Season fish with salt and pepper. Coat each piece of fish with flour and shake off excess, then dip in egg and coat in breadcrumbs. Fry fish in two batches until golden brown, about 2 minutes. Drain and transfer to a paper towel–lined plate. Season with salt immediately.
Serve fish sticks with zucchini chips and ramekin of sundried tomato sauce. Garnish with sea salt and parsley.

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

Is Salmon Fish Sticks with Zucchini Chips good for PCOS?

Yes, this Salmon Fish Sticks with Zucchini 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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