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PCOS Omega-3 Boost - Walnut Crusted Baked Cod with Roasted Broccoli - PCOS-Friendly Recipe

PCOS Omega-3 Boost - Walnut Crusted Baked Cod with Roasted Broccoli
Prep: 10 min
Cook: 20 min
Servings: 2
Dinner

This PCOS Omega-3 Boost - Walnut Crusted Baked Cod with Roasted Broccoli is a PCOS-friendly recipe with 450 calories, 40g protein, and 20g carbs per serving. Ready in 30 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
40g Protein
20g Carbs
20g Fat
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.

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.
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.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Walnuts, Broccoli.

Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS? Omega-3 Fatty Acids Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacer...

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Frequently Asked Questions

Yes, this PCOS Omega-3 Boost - Walnut Crusted Baked Cod with Roasted Broccoli recipe is designed to be PCOS-friendly. At 450 calories per serving with 40g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g 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: 450 calories, 40g protein (36%), 20g carbs, 20g fat. Plus 6g 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 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.

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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