Citrus Mahi-Mahi Packet with Broccoli - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 lemon, juiced
- 1 Tbsp olive oil
- 1/4 tsp black pepper
- 2 Tbsp fresh dill, chopped
- 1 lemon, sliced
- 1 orange, sliced
- 2 mahi-mahi fillets (5 oz each)
- 1 head broccoli, cut into florets
Instructions
- Preheat oven to 425° F. Place two pieces parchment paper on a baking sheet.
- In a small bowl, whisk together lemon juice, olive oil, pepper and dill.
- Place a few lemon and orange slices on center of parchment papers. Place fish fillets on top of orange and lemon slices. Drizzle lemon sauce evenly over fish fillets. Top fish with remaining orange and lemon slices. Fold over the top of the parchment paper, then roll the sides in to form a sealed pouch.
- Place packets on baking sheet and bake for 25 minutes or until done.
- While fish is baking, steam broccoli for 5-6 minutes.
- Serve fish packet with steamed broccoli. Be cautious when opening fish packet, as steam may be hot.
- Dietitian Tip: It’s best to eat two servings of fish per week for heart health, so mix up your choices! You can substitute another type of fish in the recipe.
- MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.
- Choices: 1/2 Fruit, 2 Nonstarchy Vegetable, 4 Lean Protein
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 Citrus Mahi-Mahi Packet with Broccoli contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Citrus Mahi-Mahi Packet with Broccoli 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: Broccoli, Lemon.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment