Dinner: PCOS Italian Keto Recipes: Dinner - Baked Cod with Tomato Basil Sauce
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.
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.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
Health benefits of PCOS Italian Keto Recipes: Dinner - Baked Cod with Tomato Basil Sauce
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.
Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 10 g | ||
| Protein 35 g | ||
| Omega 3 1.00 g | ||
| Zinc 1.00 mg | ||
| Vitamin D 1.00 mcg | ||
| B Vitamins 1.00 mg | ||
| Iron 1 mg | ||
| Calcium 30 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 100 mg | ||
| Sugar 4 g | ||
| Potassium 500 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 2 g | ||
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