Poached Salmon with Greek Yogurt Tzatziki compliments of Dannon® Light and Fit® - PCOS-Friendly Recipe
This Poached Salmon with Greek Yogurt Tzatziki compliments of Dannon® Light and Fit® is a PCOS-friendly recipe with 180 calories, 29g protein, and 3g carbs per serving. Ready in 41 minutes.
Nutrition per Serving
Ingredients
- 4 (4-oz.) thick boneless, skinless salmon pieces
- 1 cup white wine with 2 cups water
- 1 small bunch chives, divided
- 1 cup Dannon® Light & Fit® Plain Greek Nonfat Yogurt
- 1/2 cup finely diced, seedless cucumber, peeled
- 3 Tbsp. minced fresh dill
- 2 Tbsp. minced fresh chives
- Pinch (1/16 tsp) ground red pepper
- Watercress sprigs
Instructions
- Place salmon into an even layer in a saucepan along with wine, water and 4 chives, making sure liquid covers salmon pieces. Bring slowly to a very low simmer over a very low heat. Remove from heat and let salmon finish cooking in the liquid. Bring to room temperature. Chill fish in refrigerator until poaching liquid gels and fish is cooled completely.* Remove fish from poaching liquid and hold until ready to serve. Reserve poaching liquid in a container in freezer for another use.
- Meanwhile, in a small bowl whisk together Dannon Light & Fit Plain Greek Nonfat Yogurt, cucumber, dill, chives and pepper until mixed. Place in a covered container and refrigerate until ready to serve.
- To Serve: Line a small platter with watercress sprigs and top with chilled, cooked salmon pieces. Spoon 1/4 cup yogurt sauce over top of each piece and serve.
- *Fish may also be served hot or warm or at room temperature instead of chilled.
- Choices: 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 Poached Salmon with Greek Yogurt Tzatziki compliments of Dannon® Light and Fit® contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 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 Poached Salmon with Greek Yogurt Tzatziki compliments of Dannon® Light and Fit® 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.
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 Poached Salmon with Greek Yogurt Tzatziki compliments of Dannon® Light and Fit® recipe is designed to be PCOS-friendly. At 180 calories per serving with 29g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 41 minutes total. Prep time is 16 minutes and cook time is 25 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 29g protein (64%), 3g carbs, 5g fat. 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 180 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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