Island-Spiced Fish Sticks - PCOS-Friendly Recipe
This Island-Spiced Fish Sticks is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- Nonstick olive oil cooking spray
- 2 limes
- 2 green onions
- 1/4 c. packed fresh parsley leaves
- 1/2 jalapeño chile
- 1 tsp. fresh thyme leaves
- 1/4 tsp. ground allspice
- 1 large egg white
- 1 lb. skinless cod fillet
- 3/4 c. panko (Japanese-style bread crumbs)
- 2 tbsp. light mayonnaise
- 2 tbsp. reduced-fat sour cream
- 1 bag baby spinach
Instructions
- Lightly coat cookie sheet with nonstick cooking spray. From 1 lime, grate 1 teaspoon peel and squeeze 2 teaspoons juice. In small bowl, place juice and 1/2 teaspoon peel. Finely chop 1 tablespoon green onion and add to bowl with lime juice; set aside. Cut remaining green onions into large pieces.
- In food processor with knife blade attached, place green onion pieces, parsley, jalapeño, thyme, allspice, 1/2 teaspoon salt, and remaining 1/2 teaspoon lime peel. Pulse until finely chopped.
- In medium bowl, lightly beat egg white; set aside. Remove and discard any bones from cod and cut into 2-inch chunks. Place in food processor with green onion mixture; pulse just until cod is coarsely chopped. Transfer cod mixture and 2 tablespoons panko to bowl with egg white; stir until well combined.
- On large sheet of waxed paper, place remaining panko. With measuring cup, scoop heaping 1/4 cup cod mixture into 1 hand. With other hand, shape into 3-inch by 1 1/2-inch stick (about 1 inch thick), then place in panko, patting gently to cover all sides. (Mixture will be soft.) Place fish stick on prepared cookie sheet. Repeat, forming 8 fish sticks in all. Cover loosely; refrigerate at least 30 minutes and up to 1 day.
- Meanwhile, preheat oven to 450 degrees F. Into bowl with lime juice mixture, stir mayonnaise, sour cream, and 1/8 teaspoon salt until well blended. If not using right away, cover and refrigerate up to 1 day. Makes about 1/3 cup sauce.
- Lightly spray fish with cooking spray; bake 10 to 13 minutes or until opaque throughout. Cut remaining lime into wedges. Arrange spinach on plates; top with fish and sauce. Serve with lime.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
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Frequently Asked Questions
Yes, this Island-Spiced Fish Sticks recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. 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 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.
Cook Another PCOS-Friendly Lunch
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