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Dinner: PCOS Omega-3 Boost - Walnut Crusted Baked Cod with Roasted Broccoli
This recipe requires a simple grocery list: fresh cod, walnuts, olive oil, salt, pepper, broccoli, and a lemon. The walnuts and cod have a low GI, making this a great meal for managing PCOS.
This PCOS-friendly recipe is packed with nutrients beneficial for managing PCOS symptoms. The cod provides a great source of lean protein and omega-3 fatty acids, which can help reduce inflammation. The walnuts add a delicious crunch and are also a great source of omega-3. Broccoli is high in fiber, helping to control blood sugar levels. This meal is not only delicious but also quick and easy to prepare, providing a sense of empowerment and control over your diet.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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Get it now →Ingredients
2 cod fillets (6 oz each), 1/2 cup of walnuts, 1 tbsp of olive oil, 1/2 tsp of salt, 1/2 tsp of pepper, 2 cups of broccoli florets, 1 lemon
Instructions
1. Preheat the oven to 400°F (200°C). 2. Place the cod fillets on a baking sheet. 3. In a food processor, pulse the walnuts until finely ground. 4. Brush the cod with olive oil, then press the ground walnuts onto the top of each fillet. 5. Season with salt and pepper. 6. On the same baking sheet, spread out the broccoli florets. 7. Drizzle with olive oil and season with salt and pepper. 8. Bake for 15-20 minutes, or until the cod is cooked through and the broccoli is tender. 9. Serve with a squeeze of fresh lemon juice.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 20 g | ||
| Protein 40 g | ||
| Omega 3 2.00 g | ||
| Zinc 1.00 mg | ||
| Vitamin D 1.00 mcg | ||
| Magnesium 1.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 80 mg | ||
| Cholesterol 60 mg | ||
| Monounsaturated Fat 9 g | ||
| Polyunsaturated Fat 8 g | ||
| Saturated Fat 3 g | ||
| Sodium 600 mg | ||
| Sugar 3 g | ||
| Potassium 900 mg | ||
| Vitamin A 800 mcg | ||
| Vitamin C 80 mg | ||
| Fiber 6 g | ||
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