Steamed Whiting and Vegetables - PCOS-Friendly Recipe
This Steamed Whiting and Vegetables is a PCOS-friendly recipe with 282 calories, 18.47g protein, and 17.91g carbs per serving. Ready in 48 minutes. High in fiber (2.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 dash pepper
- 1 dash salt
- 1 tbsp extra virgin olive oil
- 1 lemon yields fresh lemon juice
- 1 1/2 tbsps black olives, chopped
- 1 clove garlic, chopped
- 1 cup sliced onion
- 3 strips bell pepper
- 1 fillet whiting
Instructions
- Preheat oven to 425° F (220° C). Chop and slice the vegetables to prepare.
- Tear a square piece of parchment paper (about 10 x 10").
- Layer onions, peppers, olives, garlic on center of paper.
- Sprinkle with seasoning (salt and pepper or Mrs. Dash).
- Place fish fillet on top.
- Sprinkle with lemon juice.
- Make the pouch by pulling two edges of parchment paper up and folding down together several times until flat. Roll one end of the parchment pouch in and then the other.
- Place on baking sheet. Bake for 15-20 minutes in oven.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Steamed Whiting and Vegetables contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Steamed Whiting and Vegetables can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Steamed Whiting and Vegetables recipe is designed to be PCOS-friendly. At 282 calories per serving with 18.47g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 48 minutes total. Prep time is 28 minutes and cook time is 20 minutes.
Per serving: 282 calories, 18.47g protein (26%), 17.91g carbs, 16.18g fat. Plus 2.4g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 282 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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