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Dinner: One-Pan Mediterranean Fish and Vegetables
This recipe includes a grocery list of fresh vegetables, lean protein, and healthy fats. The low GI of these ingredients helps to manage insulin levels, making it ideal for those with PCOS.
This One-Pan Mediterranean Fish and Vegetables recipe is a fast, easy, and personalized meal that offers empowerment, relief, support, optimism, and control for those managing PCOS. The lean protein from the fish and the fiber from the vegetables help to manage insulin levels, while the healthy fats from the olive oil provide essential nutrients. Regular consumption of such meals can lead to improved PCOS symptoms.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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2 fillets of white fish (like cod or hake), 1 bell pepper, 1 zucchini, 1 red onion, 2 cloves of garlic, 1 lemon, 2 tablespoons of olive oil, 1 teaspoon of dried oregano, Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F (200°C). 2. Chop the vegetables into bite-sized pieces and place them on a baking tray. 3. Drizzle with 1 tablespoon of olive oil, sprinkle with oregano, salt, and pepper, and toss to coat. 4. Place the fish fillets on top of the vegetables. 5. Drizzle the fish with the remaining olive oil and season with salt and pepper. 6. Bake for 20-25 minutes, until the fish is cooked through and the vegetables are tender. 7. Serve with a squeeze of fresh lemon juice.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 400 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 35 g | ||
| Omega 3 2.00 g | ||
| Chromium 120.00 mg | ||
| Zinc 15.00 mg | ||
| Vitamin D 400.00 mcg | ||
| Magnesium 100.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 100 mg | ||
| Cholesterol 80 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 200 mg | ||
| Sugar 7 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 5 g | ||
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