Grilled Salmon with Rosemary (II) - PCOS-Friendly Recipe
This Grilled Salmon with Rosemary (II) is a PCOS-friendly recipe with 165 calories, 22.67g protein, and 0.93g carbs per serving. Ready in 26 minutes. High in fiber (0.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 dash ground black pepper
- 1/4 tsp salt
- 1 tbsp drained capers
- 1 tbsp rosemary leaves, chopped
- 0.35 fl oz lemons juice (2 tsp)
- 2 cloves garlic, minced
- 1 lb salmon
Instructions
- Cut fish into 4 portions. Combine olive oil, lemon juice, salt, pepper, garlic and half the rosemary in bowl. Brush mixture on fish.
- To grill, arrange fish on a grill rack or basket sprayed with olive oil cooking spray.
- Grill over medium-hot coals until fish flakes easily (allow 4-6 minutes per 1/2" thickness). If fish is more than 1" thick, gently turn halfway through grilling.
- To broil, spray rack of a broiler pan with olive oil cooking spray. Broil 4" from heat for 4-6 minutes per 1/2" thickness. If fish is more than 1" thick, gently turn halfway through broiling.
- To serve, top fish with capers (optional) and garnish with rosemary sprigs.
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 Grilled Salmon with Rosemary (II) contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Garlic: May help reduce cholesterol levels often elevated 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Grilled Salmon with Rosemary (II) 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: Salmon, Lemon.
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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Frequently Asked Questions
Yes, this Grilled Salmon with Rosemary (II) recipe is designed to be PCOS-friendly. At 165 calories per serving with 22.67g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 26 minutes total. Prep time is 14 minutes and cook time is 12 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 165 calories, 22.67g protein (55%), 0.93g carbs, 7.24g fat. Plus 0.2g 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 165 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. It makes 4 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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