PCOS Zinc Booster - Air Fryer Sesame Crusted Tuna - PCOS-Friendly Recipe

Prep: 10 min

Cook: 10 min

Servings: 2

Dinner

This PCOS Zinc Booster - Air Fryer Sesame Crusted Tuna is a PCOS-friendly recipe with 450 calories, 45g protein, and 30g carbs per serving. Ready in 20 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

45g Protein

30g Carbs

15g Fat

Grocery list: Tuna steaks, sesame seeds, olive oil, soy sauce, honey, garlic, ginger, quinoa, mixed vegetables. This meal has a low Glycemic Index due to the quinoa and vegetables, which are slow-digesting carbs.

Ingredients

2 tuna steaks (150g each)
2 tbsp sesame seeds
1 tbsp olive oil
1 tsp soy sauce
1 tsp honey
1 garlic clove (minced)
1/2 tsp ginger (minced)
1/2 cup quinoa
1 cup mixed vegetables (broccoli, bell peppers, carrots), salt and pepper to taste

Instructions

Preheat your air fryer to 400°F (200°C).
In a bowl, mix together the olive oil, soy sauce, honey, garlic, and ginger.
Coat the tuna steaks in the mixture, then roll in the sesame seeds.
Place the tuna in the air fryer and cook for 10 minutes.
While the tuna is cooking, prepare the quinoa according to package instructions.
Steam the mixed vegetables until tender.
Serve the sesame crusted tuna with quinoa and mixed vegetables. Season with salt and pepper to taste.

This PCOS-friendly recipe is packed with zinc from the tuna, which is essential for insulin regulation and overall hormonal balance. The quinoa and vegetables provide slow-digesting carbs that won't spike your blood sugar, while the sesame seeds add a delicious crunch and extra nutrients. This meal is quick and easy to prepare, making it perfect for a weeknight dinner. The use of an air fryer also reduces the amount of oil needed, making it a healthier choice.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Tuna, Sesame Seeds, Quinoa.

Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complet...

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Frequently Asked Questions

Is PCOS Zinc Booster - Air Fryer Sesame Crusted Tuna good for PCOS?

Yes, this PCOS Zinc Booster - Air Fryer Sesame Crusted Tuna recipe is designed to be PCOS-friendly. At 450 calories per serving with 45g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Zinc Booster - Air Fryer Sesame Crusted Tuna?

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

What are the macros in this PCOS recipe?

Per serving: 450 calories, 45g protein (40%), 30g carbs, 15g fat. Plus 6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 450 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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