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PCOS Italian Keto Recipes: Dinner - Baked Cod with Tomato Basil Sauce - PCOS-Friendly Recipe

PCOS Italian Keto Recipes: Dinner - Baked Cod with Tomato Basil Sauce
Prep: 10 min
Cook: 20 min
Servings: 2
Dinner

This PCOS Italian Keto Recipes: Dinner - Baked Cod with Tomato Basil Sauce is a PCOS-friendly recipe with 350 calories, 35g protein, and 10g carbs per serving. Ready in 30 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
35g Protein
10g Carbs
15g Fat
Grocery list: cod fillets, fresh tomatoes, garlic, olive oil, fresh basil, salt, and pepper. The main ingredients, cod and tomatoes, have a low Glycemic Index (GI), making this recipe ideal for those with PCOS.

Ingredients

  • 2 cod fillets (6 oz each)
  • 1 cup of fresh tomatoes (diced)
  • 2 cloves of garlic (minced)
  • 2 tbsp of olive oil
  • 1/4 cup of fresh basil (chopped), Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a pan, heat the olive oil and sauté the garlic until fragrant.
  3. Add the tomatoes and cook until soft.
  4. Stir in the basil, salt, and pepper.
  5. Place the cod fillets in a baking dish and top with the tomato basil sauce.
  6. Bake for 15-20 minutes or until the fish is cooked through.
This recipe is packed with nutrients beneficial for PCOS. The cod provides a high amount of protein and omega-3 fatty acids, which can help regulate menstrual cycles and improve insulin resistance. Tomatoes are low in GI and rich in antioxidants, helping to fight inflammation. The olive oil is a great source of monounsaturated fats, promoting heart health.

PCOS-Friendly Foods in This Recipe

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

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

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Frequently Asked Questions

Yes, this PCOS Italian Keto Recipes: Dinner - Baked Cod with Tomato Basil Sauce recipe is designed to be PCOS-friendly. At 350 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.

This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 35g protein (40%), 10g carbs, 15g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. 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 2 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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