Thai-Style Halibut with Mango Relish - PCOS-Friendly Recipe
This Thai-Style Halibut with Mango Relish is a PCOS-friendly recipe with 230 calories, 27g protein, and 13g carbs per serving. Ready in 32 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/2 Tbsp grapeseed or peanut oil, divided
- 3 scallions, thinly sliced, green and white parts divided
- 1 Thai chile pepper or 1/2 small jalapeño pepper, minced
- 1 large ripe, firm mango, peeled, pitted, and cut into 1/2-inch cubes (2 cups)
- 1 tsp naturally brewed, reduced-sodium soy sauce
- Juice of 1/2 lime (1 Tbsp)
- 4 (5-oz) halibut or barramundi fillets, patted dry
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 1 Tbsp chopped fresh cilantro or basil
Instructions
- Heat 1/2 Tbsp of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.
- Season the fish with the salt and pepper. Heat the remaining 1 Tbsp oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)
- Top the fillets with the mango relish, sprinkle with the cilantro and serve.
- Tip: This recipe works equally well using boneless, skinless chicken thighs in place of the fish. All you need to do differently is simply sauté until the chicken is well done.
- Choices: 1 Fruit, 3 1/2 Lean Protein, 1/2 Fat
How This Recipe Supports PCOS Management
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 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 Thai-Style Halibut with Mango Relish 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: Basil.
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Frequently Asked Questions
Yes, this Thai-Style Halibut with Mango Relish recipe is designed to be PCOS-friendly. At 230 calories per serving with 27g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 32 minutes total. Prep time is 27 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 230 calories, 27g protein (47%), 13g carbs, 7g fat. Plus 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 Lunch. At 230 calories, it fits within typical PCOS meal plan targets for Lunch. 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.
Cook Another PCOS-Friendly Lunch
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