Miso-Glazed Cod with Garlicky Broccoli

This Miso-Glazed Cod with Garlicky Broccoli is a PCOS-friendly recipe with 350 calories, 38g protein, and 18g carbs per serving. Ready in 25 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

38g Protein

18g Carbs

14g Fat

This recipe includes cod, a lean protein, and broccoli, a low GI vegetable. The miso glaze adds a burst of flavor without adding many extra calories or carbs. Grocery list: cod fillets, white miso, mirin, soy sauce, honey, sesame oil, broccoli, garlic, salt, pepper.

Ingredients

Servings 2

2 cod fillets (6oz each)
2 tablespoons of white miso
1 tablespoon of mirin
1 tablespoon of soy sauce
1 tablespoon of honey
1 tablespoon of sesame oil
2 cups of broccoli florets
2 cloves of garlic (minced), Salt and pepper to taste

Instructions

Preheat your oven to 400°F (200°C).
In a bowl, mix together the miso, mirin, soy sauce, and honey.
Place the cod fillets on a baking sheet lined with parchment paper.
Brush the miso mixture over the cod fillets.
Roast the cod in the oven for 12-15 minutes, until it flakes easily with a fork.
While the cod is roasting, heat the sesame oil in a pan over medium heat.
Add the broccoli and garlic to the pan, season with salt and pepper, and sauté until the broccoli is tender.
Serve the miso-glazed cod with the garlicky broccoli.

This Miso-Glazed Cod with Garlicky Broccoli recipe is a perfect PCOS-friendly meal. It's high in lean protein from the cod and packed with nutrients from the broccoli. The miso glaze adds a burst of flavor without adding many extra calories or carbs. The broccoli is a low GI vegetable, which means it won't spike your blood sugar levels. This is important for managing PCOS symptoms. The cod is also a great source of Omega-3 fatty acids, which can help reduce inflammation associated with PCOS.

Why this Miso-Glazed Cod with Garlicky Broccoli works for PCOS

With 38g of protein per serving (about 43% of calories), this Miso-Glazed Cod with Garlicky Broccoli sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.

At 18g of carbohydrates per serving, this Miso-Glazed Cod with Garlicky Broccoli is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.

Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Miso, Broccoli.

Miso is extremely nutrient-dense and believed to alkalinize the body and stop the effects of carcinogens in the system. Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for m...

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Frequently Asked Questions

Is Miso-Glazed Cod with Garlicky Broccoli good for PCOS?

Yes, this Miso-Glazed Cod with Garlicky Broccoli recipe is designed to be PCOS-friendly. At 350 calories per serving with 38g 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 Miso-Glazed Cod with Garlicky Broccoli?

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, 38g protein (43%), 18g carbs, 14g 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 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.

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