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Baked Orange Roughy - PCOS-Friendly Recipe

Baked Orange Roughy
Servings: 6
Lunch

This Baked Orange Roughy is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories
0g Protein
0g Carbs
0g Fat
Recipe by Trisha Yearwood At only 295 calories per serving, a plate of baked orange roughy is equal parts health-conscious and delicious.

Ingredients

  • 2 c. dry bread crumbs
  • 1/2 c. grated Parmesan cheese
  • 1/2 c. chopped fresh parsley
  • 1 tsp. paprika
  • 1/2 tsp. dried oregano
  • 1/4 tsp. dried basil
  • Pepper
  • nonstick cooking spray
  • 6 orange roughy or tilapia fillets
  • 1 c. low-fat buttermilk
  • Lemon wedges

Instructions

  1. Preheat oven to 375 degrees F. In large shallow bowl, mix bread crumbs, Parmesan, parsley, paprika, oregano, basil, 2 teaspoons salt, and 1/2 teaspoon pepper.
  2. Spray 13- by 9-inch baking dish with cooking spray.
  3. Place buttermilk in another shallow bowl. Dip fillets in buttermilk, and then coat with bread-crumb mixture, pressing to adhere.
  4. Arrange fillets in prepared baking dish; spray tops with cooking spray. Bake uncovered 25 minutes, or until fish flakes easily with fork. Serve with lemon wedges.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon, Basil.

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. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Foods to Be Aware Of

This recipe also contains: Tilapia,.

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Frequently Asked Questions

Yes, this Baked Orange Roughy 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 6 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.

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