Ginger Sesame Glazed Salmon - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Salmon is rich in omega-3 fatty acids that reduce inflammation associated with PCOS. Fish is a good source of lean protein and omega-3 fatty acids. Oat is high in soluble fiber (beta-glucan) that helps manage cholesterol.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- 10 oz. Salmon Filet
- 2 Tbsp. Soy Sauce (or coconut aminos)
- 2 tsp. Sesame Oil
- 1 Tbsp. Rice Vinegar
- 1 tsp. Minced Ginger
- 2 tsp. Minced Garlic
- 1 tbsp. Red Boat Fish Sauce
- 1 tbsp. Sugar Free Ketchup
- 2 tbsp. White Wine
Instructions
- In a tupperware container, combine 2 Tbsp. Soy Sauce (or coconut aminos), 1 Tbsp. Rice Vinegar, 1 tsp. Minced Ginger, 2 tsp. Minced Garlic, and 1 tbsp. Red Boat Fish Sauce.
- Slice salmon filet into size of your choosing and place in marinate liquid skin side up. Coat both sides and let fish sit in marinade for about 10-15 minutes.
- Bring a pan to high heat and add 2 tsp. sesame oil. Swirl pan to distribute oil.
- Once you see the first wisp of smoke from the oil, add fish skin side down.
- Cook fish skin side down until crisp, then flip and cook on the other side. This should take 3-4 minutes per side. Once you flip the fish, add all marinate liquids to the pan and let it boil with the fish.
- Remove fish from pan and add 1 tbsp. sugar free ketchup, and 2 tbsp. white wine to the marinate liquids. Let simmer for 4-5 minutes to reduce.
- Serve sauce on the side and chop fresh cilantro to sprinkle on top. You can also garnish with black sesame seeds if you’d like!
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 Ginger Sesame Glazed Salmon contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Coconut: May support metabolism without spiking blood sugar
- Ginger: May help reduce menstrual pain and inflammation in PCOS
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Ginger Sesame Glazed Salmon 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