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This recipe includes salmon, a rich source of omega-3 fatty acids, and cauliflower, a low-GI vegetable. Grocery list: Salmon fillets, cauliflower, olive oil, salt, pepper, paprika, lemon, parsley.
This PCOS-friendly recipe is designed to provide a balance of protein, healthy fats, and low-GI carbohydrates. The salmon is rich in omega-3 fatty acids, which can help reduce inflammation and improve insulin resistance. The cauliflower rice is a low-GI alternative to regular rice, helping to maintain stable blood sugar levels. This recipe is quick and easy to prepare, making it perfect for a weeknight dinner.
This recipe includes superfoods such as:
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being.
2 salmon fillets (150g each), 1 medium cauliflower (600g), 1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon paprika, 1 tablespoon fresh lemon juice, 2 tablespoons fresh parsley, chopped
1. Preheat your oven to 200C/400F. 2. Season the salmon fillets with salt, pepper, and paprika. 3. Place the salmon on a baking sheet and bake for 15-20 minutes. 4. While the salmon is baking, cut the cauliflower into florets and pulse in a food processor until it resembles rice. 5. Heat the olive oil in a pan over medium heat. Add the cauliflower rice and cook for 5-7 minutes, until tender. 6. Drizzle the cooked salmon with fresh lemon juice and sprinkle with chopped parsley. 7. Serve the salmon over the cauliflower rice.
Serving Size: 2
Amount Per ONE Serving | ||
---|---|---|
Calories 450 kcal | ||
Fat 25 g | ||
Carbohydrate 20 g | ||
Protein 35 g | ||
Omega 3 2.60 g | ||
Zinc 0.90 mg | ||
Vitamin D 0.70 mcg | ||
Magnesium 44.00 mg | ||
B Vitamins 0.40 mg | ||
Iron 1.8 mg | ||
Calcium 56 mg | ||
Cholesterol 70 mg | ||
Monounsaturated Fat 11 g | ||
Polyunsaturated Fat 6 g | ||
Saturated Fat 4 g | ||
Sodium 600 mg | ||
Sugar 4 g | ||
Potassium 987 mg | ||
Vitamin A 450 mcg | ||
Vitamin C 70 mg | ||
Fiber 5 g |
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