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Dinner: Baked Cod with Lemon, Capers and Spinach
This recipe includes a grocery list of: cod fillets, fresh spinach, a lemon, capers, olive oil, and salt and pepper. The Glycemic Index (GI) for this meal is low, making it a great choice for those with PCOS.
This Baked Cod with Lemon, Capers and Spinach is a PCOS-friendly meal that is high in protein and low in carbs. The cod provides a good source of omega-3 fatty acids, which can help reduce inflammation and improve insulin resistance. The spinach adds a good source of iron and calcium, which are important for bone health. The lemon and capers add a tangy flavor without adding any extra sugar or carbs. This meal is easy to prepare and provides a variety of flavors and textures to keep your meals interesting and satisfying.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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2 cod fillets (6 ounces each), 2 cups of fresh spinach, 1 lemon, 2 tablespoons of capers, 2 tablespoons of olive oil, Salt and pepper to taste
Instructions
1. Preheat your oven to 400 degrees F (200 degrees C). 2. Place the cod fillets on a baking sheet. 3. Drizzle the olive oil over the fillets. 4. Sprinkle the capers over the fillets. 5. Slice the lemon and place the slices on top of the fillets. 6. Season with salt and pepper. 7. Bake for 15-20 minutes, or until the fish flakes easily with a fork. 8. While the fish is baking, steam the spinach until it is wilted. 9. Serve the baked cod on a bed of spinach.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 250 kcal | ||
| Fat 8 g | ||
| Carbohydrate 10 g | ||
| Protein 30 g | ||
| Omega 3 500.00 g | ||
| Zinc 1.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 1 mg | ||
| Calcium 40 mg | ||
| Cholesterol 60 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1 g | ||
| Sodium 300 mg | ||
| Sugar 1 g | ||
| Potassium 500 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 2 g | ||
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