Nuts and Seeds for PCOS: Complete Guide
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Dinner: PCOS Omega-3 Boost - Air Fryer Walnut-Crusted Cod
This recipe requires cod fillets, walnuts, almond flour, an egg, paprika, garlic powder, salt, pepper, and olive oil. The GI of the main ingredients is low, making this a great choice for managing PCOS.
This PCOS-friendly recipe is rich in omega-3 fatty acids, which can help reduce inflammation and improve insulin resistance. The walnuts add a nice crunch and additional omega-3. The recipe is quick and easy to prepare, providing a sense of control and optimism in managing your PCOS through diet.
Prep Time: 15 mins
Cook Time: 12 mins
Total Time: 27 mins
This recipe includes superfoods such as:
Ingredients
2 cod fillets (6 oz each, 170g), 1/2 cup walnuts (60g), 1/2 cup almond flour (56g), 1 egg, 1/2 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper, 1 tbsp olive oil
Instructions
1. Preheat your air fryer to 400°F (200°C). 2. In a food processor, blend walnuts until finely ground. 3. In a shallow dish, mix ground walnuts, almond flour, paprika, garlic powder, salt, and pepper. 4. In another dish, beat the egg. 5. Dip each cod fillet in the egg, then coat in the walnut mixture. 6. Place the coated fillets in the air fryer, drizzle with olive oil. 7. Cook for 10-12 minutes until golden and crispy. 8. Serve immediately.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 20 g | ||
| Carbohydrate 20 g | ||
| Protein 40 g | ||
| Omega 3 2000.00 g | ||
| Chromium 20.00 mg | ||
| Zinc 6.00 mg | ||
| Vitamin D 400.00 mcg | ||
| Magnesium 100.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 50 mg | ||
| Cholesterol 90 mg | ||
| Monounsaturated Fat 9 g | ||
| Polyunsaturated Fat 8 g | ||
| Saturated Fat 3 g | ||
| Sodium 600 mg | ||
| Sugar 2 g | ||
| Potassium 650 mg | ||
| Vitamin A 100 mcg | ||
| Vitamin C 4 mg | ||
| Fiber 4 g | ||
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