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Dinner: Miso-Glazed Cod with Garlicky Broccoli
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.
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.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
This recipe includes superfoods such as:
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Learn more →Ingredients
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
1. Preheat your oven to 400°F (200°C). 2. In a bowl, mix together the miso, mirin, soy sauce, and honey. 3. Place the cod fillets on a baking sheet lined with parchment paper. 4. Brush the miso mixture over the cod fillets. 5. Roast the cod in the oven for 12-15 minutes, until it flakes easily with a fork. 6. While the cod is roasting, heat the sesame oil in a pan over medium heat. 7. Add the broccoli and garlic to the pan, season with salt and pepper, and sauté until the broccoli is tender. 8. Serve the miso-glazed cod with the garlicky broccoli.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 14 g | ||
| Carbohydrate 18 g | ||
| Protein 38 g | ||
| Omega 3 1.20 g | ||
| Zinc 1.00 mg | ||
| Vitamin D 1.50 mcg | ||
| Magnesium 60.00 mg | ||
| B Vitamins 1.20 mg | ||
| Iron 1.2 mg | ||
| Calcium 60 mg | ||
| Cholesterol 70 mg | ||
| Monounsaturated Fat 3 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 1.5 g | ||
| Sodium 850 mg | ||
| Sugar 9 g | ||
| Potassium 970 mg | ||
| Vitamin A 800 mcg | ||
| Vitamin C 80 mg | ||
| Fiber 3 g | ||
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