Smoked Salmon - PCOS-Friendly Recipe

Servings: 20

Lunch

This Smoked Salmon is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

1 cup kosher salt
1/2 cup sugar
1/2 cup dark brown sugar
1 tablespoon crushed black peppercorns
2 large salmon fillets or sides, pin bones removed

Instructions

In a bowl, mix together salt, sugar, brown sugar and peppercorns. Spread extra-wide aluminum foil a little longer than the length of the fish and top with an equally long layer of plastic wrap. Sprinkle 1/3 of the rub onto the plastic. Lay 1 side of the fish skin down onto the rub. Sprinkle 1/3 of the rub onto the flesh of the salmon. Place second side of salmon, flesh down onto the first side. Use the remaining rub to cover the skin on the top piece. Fold plastic over to cover then close edges of foil together and crimp tightly around the fish. Place wrapped fish onto a plank or sheet pan and top with another plank or pan. Weigh with a heavy phone book or a brick or two and refrigerate for 12 hours. Flip the fish over and refrigerate another 12 hours. Some juice will leak out during the process so make sure there's a place for the runoff to gather. Unwrap fish and rinse off the cure with cold water. Pat salmon with paper towels then place in a cool, dry place (not the refrigerator) until the surface of the fish is dry and matte-like, 1 to 3 hours depending on humidity. A fan may be used to speed the process. Smoke fish (see Note) over smoldering hardwood chips or sawdust, keeping the temperature inside the smoker between 150 degrees F and 160 degrees F until the thickest part of the fish registers 150 degrees. Serve immediately or cool to room temperature, wrap tightly and refrigerate for up to 3 days. Cook's Note: Trout, mackerel, and bluefish also smoke well. Per Serving (about 1. 6 ounces per serving): Calories 86; Total Fat 5 grams; Saturated Fat 1 gram; Protein 8 grams; Total Carbohydrate 1 gram; Sugar: 1 gram; Fiber 0 grams; Cholesterol 22 milligrams; Sodium 484 milligrams

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 Smoked Salmon good for PCOS?

Yes, this Smoked Salmon 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 20 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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