Coconut-Crusted Fish Tenders - PCOS-Friendly Recipe

Prep: 15 min

Cook: 20 min

Servings: 2

Dinner

This Coconut-Crusted Fish Tenders is a PCOS-friendly recipe with 300 calories, 30g protein, and 20g carbs per serving. Ready in 35 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

300 Calories

30g Protein

20g Carbs

10g Fat

Grocery list: white fish fillets, unsweetened shredded coconut, almond flour, egg, coconut oil. Low GI ingredients: almond flour, coconut.

Ingredients

2 white fish fillets (200g)
1/2 cup unsweetened shredded coconut (45g)
1/4 cup almond flour (28g)
1 egg, Salt to taste, Pepper to taste
2 tbsp coconut oil (30ml)

Instructions

Preheat oven to 400F (200C).
Cut fish into strips.
In a bowl, mix shredded coconut, almond flour, salt, and pepper.
In another bowl, beat the egg.
Dip each fish strip into the egg, then coat with the coconut mixture.
Heat coconut oil in a pan over medium heat.
Cook fish strips until golden brown on each side.
Transfer to a baking sheet and bake for 10 minutes or until fish is cooked through.

This recipe is packed with protein from the fish and healthy fats from the coconut, both of which are essential for managing PCOS. The almond flour and coconut have a low glycemic index, which helps regulate 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.

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.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Coconut-Crusted Fish Tenders good for PCOS?

Yes, this Coconut-Crusted Fish Tenders recipe is designed to be PCOS-friendly. At 300 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.

How long does it take to make Coconut-Crusted Fish Tenders?

This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 300 calories, 30g protein (40%), 20g carbs, 10g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 300 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Dinner Recipes