Asian Tuna Salad - PCOS-Friendly Recipe
This Asian Tuna Salad is a PCOS-friendly recipe with 265 calories, 34g protein, and 18g carbs per serving. Ready in 55 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 Tbsp light or reduced sodium soy sauce
- 1½ Tbsp Splenda® Brown Sugar Blend
- 1 tsp Asian Hot Sauce (Siracha), optional
- ¼ tsp ground black pepper
- Cooking Spray
- 1 lb fresh albacore tuna
- 1 lb asparagus, trimmed
- 1 tsp sesame seeds
- 6 cups mixed baby lettuces or mesclun mix, washed and dried (or spun in a salad spinner)
- 1 large red bell pepper, julienned
- 1 medium cucumber, seeded and julienned
- Dressing Ingredients
- ¼ cup rice wine vinegar
- 1 Tbsp Splenda® Brown Sugar Blend
- 1Tbsp toasted sesame oil
- 1/8 tsp ground black pepper
Instructions
- Preheat an indoor or outdoor grill.
- In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
- Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
- Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
- Toss the lettuce, red bell pepper and cucumber in a salad bowl.
- In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
- Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
- Cut the asparagus spears in half and lay them around the edge of the salad.
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 Asian Tuna Salad contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
- 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 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 Asian Tuna Salad 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: Sesame Seeds, Tuna, Asparagus.
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Frequently Asked Questions
Yes, this Asian Tuna Salad recipe is designed to be PCOS-friendly. At 265 calories per serving with 34g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 55 minutes total. Prep time is 44 minutes and cook time is 11 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 265 calories, 34g protein (51%), 18g carbs, 6g fat. Plus 4g 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 265 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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