Indian-Spiced Sockeye and Grilled Potato Salad - PCOS-Friendly Recipe
This Indian-Spiced Sockeye and Grilled Potato Salad is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1/4 cup vegetable oil
- 1 tablespoon brown mustard seeds
- 1 tablespoon ground coriander
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons turmeric
- 1/2 teaspoon cinnamon
- 1/2 teaspoon cayenne
- 1/4 teaspoon ground cloves
- About 1 1/2 tsp. kosher salt
- 1 1/4 cups plain low-fat yogurt, divided
- 1 1/2 tablespoons lemon juice
- 4 sockeye salmon fillets (each about 5 oz. and 3/4 in. thick), skinned
- 1 1/4 pounds red potatoes, sliced 1/4 in. thick
- Cooking oil spray
- 2 tablespoons diced red onion
- 1/4 cup chopped cilantro, plus cilantro sprigs
Instructions
- Heat oil in a frying pan over medium heat. Add mustard seeds and cook until they pop, 2 to 3 minutes. All at once, stir in remaining spices and 1 1/2 tsp. salt; cook until fragrant, 30 to 45 seconds. Remove from heat and whisk in 1/2 cup yogurt.
- Stir 3 tbsp. spice mixture with remaining 3/4 cup yogurt in a bowl; chill. In a shallow bowl, combine remaining spice mixture with lemon juice and 3 tbsp. water. Let cool. Add salmon, turn to coat, and chill, covered, at least 1 1/2 hours or overnight.
- Heat grill to medium (350 ° to 450 °). Transfer salmon to a plate. Turn potatoes in marinade. Let reserved yogurt sauce stand at room temperature. Spray 2 perforated grill pans* with cooking oil spray, then arrange potatoes in a single layer over 1 1/2 pans, spray them with oil, and spray salmon. Reserve remaining marinade.
- Grill potatoes, covered, until browned on underside, 15 minutes. Turn over, brush with remaining marinade, and cook until second side is brown, 5 to 8 minutes; as done, transfer to a bowl and keep warm. Meanwhile, set salmon oiled side down on empty half of grill pan; cook, turning once, until just cooked through, 5 minutes total.
- Toss potatoes with onion and chopped cilantro, then spoon onto plates. Add salmon and garnish with cilantro sprigs. Serve with reserved yogurt sauce and add more salt to taste.
- *Or fold 2 sheets of foil in half. Poke dime-size holes in them about 2 in. apart, using a small knife.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Salmon, Lemon.
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Frequently Asked Questions
Yes, this Indian-Spiced Sockeye and Grilled Potato Salad 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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