This Orange Roughy in Scallion and Ginger Sauce is a PCOS-friendly recipe with 291 calories, 39.3g protein, and 8.68g carbs per serving. Ready in 41 minutes. High in fiber (1.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Pre-heat oven to 400 °F (200 °C).
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Mix sherry or vermouth, soy sauce, sesame oil, onion, ginger and garlic in small bowl.
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Place fish fillets in ovenproof casserole dish.
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Drizzle marinade over fish and bake for 12 minutes or until the fish flakes easily.
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Cod, sole, or flounder can be used instead or orange roughy.
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Note: based on recipe from the South Beach Cookbook.
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 Orange Roughy in Scallion and Ginger Sauce contribute to your health goals:
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Sesame: Provide calcium, iron, and zinc beneficial for 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. 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 Orange Roughy in Scallion and Ginger Sauce 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.
Why this Orange Roughy in Scallion and Ginger Sauce works for PCOS
With 39.3g of protein per serving (about 54% of calories), this Orange Roughy in Scallion and Ginger Sauce 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 8.68g of carbohydrates per serving, this Orange Roughy in Scallion and Ginger Sauce 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.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Orange Roughy in Scallion and Ginger Sauce recipe is designed to be PCOS-friendly. At 291 calories per serving with 39.3g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 41 minutes total. Prep time is 29 minutes and cook time is 12 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 291 calories, 39.3g protein (54%), 8.68g carbs, 6.16g fat. Plus 1.2g 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 291 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 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.
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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