This PCOS Steamer Basket Meal - Steamed Cod with Ginger and Scallions is a PCOS-friendly recipe with 220 calories, 40g protein, and 10g carbs per serving. Ready in 22 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
-
Place the cod fillets in the steamer basket.
-
Sprinkle the minced ginger and sliced scallions over the cod.
-
Drizzle the soy sauce and sesame oil over the top.
-
Steam for 10-12 minutes until the cod is cooked through.
-
Season with salt to taste and serve hot.
Why this PCOS Steamer Basket Meal - Steamed Cod with Ginger and Scallions works for PCOS
With 40g of protein per serving (about 73% of calories), this PCOS Steamer Basket Meal - Steamed Cod with Ginger and Scallions sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 10g of carbohydrates per serving, this PCOS Steamer Basket Meal - Steamed Cod with Ginger and Scallions is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this PCOS Steamer Basket Meal - Steamed Cod with Ginger and Scallions recipe is designed to be PCOS-friendly. At 220 calories per serving with 40g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 22 minutes total. Prep time is 10 minutes and cook time is 12 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 220 calories, 40g protein (73%), 10g carbs, 5g fat. Plus 1g 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 220 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment