Savory Seafood Stew - PCOS-Friendly Recipe
This Savory Seafood Stew is a PCOS-friendly recipe with 217 calories, 25.28g protein, and 11.49g carbs per serving. Ready in 45 minutes. High in fiber (2.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium red bell pepper, chopped
- 1 medium green bell pepper, chopped
- 28 oz can crushed tomatoes
- 1 cup clam juice
- 16 oz bay scallops
- 13 1/2 oz shrimp
- 1 tbsp lemon juice
- 1/4 cup extra virgin olive oil
- 12 oz Hoki fillets
- 1 tsp marjoram
- 2 tsps ground oregano
- 1 tsp red pepper flakes, crushed
- 3 tbsps fresh basil leaves, chopped
- 1 dash salt
- 3 medium celery stalks, chopped
- 5 garlic cloves, pressed
- 1 large vidalia onion, chopped
- 4 fl oz red wine
Instructions
- Heat olive oil in a soup pot over medium heat.
- Add onions and saute for 5 minutes. Add celery and peppers and saute for 2 minutes.
- Stir in garlic, red pepper flakes, oregano, marjoram and basil. Lower the heat, cover and cook for 2 minutes.
- Add the clam juice, tomatoes and wine. Cover and simmer for 15 minutes.
- Add the fish, scallops and shrimp, cook until the seafood is just done, about 4-5 minutes.
- Stir in lemon juice and season with salt and pepper to taste.
- Note: top with grated Parmesan or Romano cheese if desired.
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 Savory Seafood Stew contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
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 Savory Seafood Stew 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, Basil.
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. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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Frequently Asked Questions
Yes, this Savory Seafood Stew recipe is designed to be PCOS-friendly. At 217 calories per serving with 25.28g 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 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 217 calories, 25.28g protein (47%), 11.49g carbs, 7.06g 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 Soup. At 217 calories, it fits within typical PCOS meal plan targets for Soup. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 10 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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