PCOS Omega-3 Boost - Air Fryer Walnut-Crusted Cod - PCOS-Friendly Recipe
This PCOS Omega-3 Boost - Air Fryer Walnut-Crusted Cod is a PCOS-friendly recipe with 450 calories, 40g protein, and 20g carbs per serving. Ready in 27 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
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
- Preheat your air fryer to 400°F (200°C).
- In a food processor, blend walnuts until finely ground.
- In a shallow dish, mix ground walnuts, almond flour, paprika, garlic powder, salt, and pepper.
- In another dish, beat the egg.
- Dip each cod fillet in the egg, then coat in the walnut mixture.
- Place the coated fillets in the air fryer, drizzle with olive oil.
- Cook for 10-12 minutes until golden and crispy.
- Serve immediately.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Walnuts.
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 - Air Fryer Walnut-Crusted Cod 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 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 27 minutes total. Prep time is 15 minutes and cook time is 12 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 4g 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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