This Anti-Inflammatory PCOS Recipe - Ginger-Turmeric Roasted Salmon is a PCOS-friendly recipe with 350 calories, 34g protein, and 5g carbs per serving. Ready in 25 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 400°F (200°C).
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Place the salmon fillets on a baking sheet.
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In a small bowl, mix together the olive oil, ginger, and turmeric.
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Rub the mixture over the salmon fillets.
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Season with salt and pepper.
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Top each fillet with a couple of lemon slices.
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Roast in the oven for 12-15 minutes, or until the salmon is cooked to your liking.
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Garnish with fresh parsley before serving.
Why this Anti-Inflammatory PCOS Recipe - Ginger-Turmeric Roasted Salmon works for PCOS
With 34g of protein per serving (about 39% of calories), this Anti-Inflammatory PCOS Recipe - Ginger-Turmeric Roasted Salmon sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 5g of carbohydrates per serving, this Anti-Inflammatory PCOS Recipe - Ginger-Turmeric Roasted Salmon is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 51% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Salmon, Lemon.
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 inflamma...
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Frequently Asked Questions
Yes, this Anti-Inflammatory PCOS Recipe - Ginger-Turmeric Roasted Salmon recipe is designed to be PCOS-friendly. At 350 calories per serving with 34g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 34g protein (39%), 5g carbs, 20g fat. Plus 1g 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.
Cook Another PCOS-Friendly Dinner
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