Olive Oil Poached Cod with Tomatoes and Herbs - PCOS-Friendly Recipe

Prep: 10 min

Cook: 15 min

Servings: 2

Dinner

This Olive Oil Poached Cod with Tomatoes and Herbs is a PCOS-friendly recipe with 350 calories, 35g protein, and 15g carbs per serving. Ready in 25 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

35g Protein

15g Carbs

15g Fat

This recipe includes cod, a lean protein source, and olive oil, a healthy fat. The tomatoes add a pop of color and a boost of vitamins. Grocery list: cod, cherry tomatoes, extra virgin olive oil, garlic, fresh basil, fresh parsley. The Glycemic Index (GI) of tomatoes is low, which is beneficial for PCOS.

Ingredients

2 cod fillets (150g each)
1 cup cherry tomatoes
1/4 cup extra virgin olive oil
2 cloves garlic
1 tablespoon fresh basil
1 tablespoon fresh parsley, Salt and pepper to taste

Instructions

Heat olive oil in a pan over medium heat.
Add garlic and sauté until fragrant.
Add tomatoes and cook until softened.
Season cod fillets with salt and pepper and add to the pan.
Cover and cook for 10-12 minutes, or until fish is cooked through.
Sprinkle with fresh herbs before serving.

This Olive Oil Poached Cod with Tomatoes and Herbs is a PCOS-friendly recipe that is high in protein and healthy fats, which can help regulate blood sugar levels and promote satiety. The tomatoes provide a good source of antioxidants and have a low GI, making them a great choice for those with PCOS. The olive oil provides monounsaturated fats, which can help reduce inflammation and improve heart health.

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Frequently Asked Questions

Is Olive Oil Poached Cod with Tomatoes and Herbs good for PCOS?

Yes, this Olive Oil Poached Cod with Tomatoes and Herbs recipe is designed to be PCOS-friendly. At 350 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.

How long does it take to make Olive Oil Poached Cod with Tomatoes and Herbs?

This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 35g protein (40%), 15g carbs, 15g fat. Plus 2g 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 350 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

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