Baked Cod with Lemon, Capers and Spinach - PCOS-Friendly Recipe

Prep: 10 min

Cook: 20 min

Servings: 2

Dinner

This Baked Cod with Lemon, Capers and Spinach is a PCOS-friendly recipe with 250 calories, 30g protein, and 10g carbs per serving. Ready in 30 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

30g Protein

10g Carbs

8g Fat

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.

Ingredients

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

Preheat your oven to 400 degrees F (200 degrees C).
Place the cod fillets on a baking sheet.
Drizzle the olive oil over the fillets.
Sprinkle the capers over the fillets.
Slice the lemon and place the slices on top of the fillets.
Season with salt and pepper.
Bake for 15-20 minutes, or until the fish flakes easily with a fork.
While the fish is baking, steam the spinach until it is wilted.
Serve the baked cod on a bed of spinach.

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.

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 Baked Cod with Lemon, Capers and Spinach good for PCOS?

Yes, this Baked Cod with Lemon, Capers and Spinach recipe is designed to be PCOS-friendly. At 250 calories per serving with 30g 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 Baked Cod with Lemon, Capers and Spinach?

This recipe takes about 30 minutes total. Prep time is 10 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: 250 calories, 30g protein (48%), 10g carbs, 8g 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 250 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