Blackened Tuna with Tangy Mustard Sauce - PCOS-Friendly Recipe
This Blackened Tuna with Tangy Mustard Sauce is a PCOS-friendly recipe with 200 calories, 30g protein, and 6g carbs per serving. Ready in 34 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 Tbsp paprika
- 1 tsp chili powder
- 1 tsp dried oregano
- 1 tsp dried thyme
- ½ tsp cayenne pepper (optional)
- 1 tsp ground black pepper
- ½ tsp garlic powder
- ½ tsp salt (optional)
- 4 4-ounce tuna filets
- Cooking Spray
- ½ cup non-fat, plain Greek style yogurt
- ¼ cup Dijon mustard
- 1 Tbsp soy sauce
- 1 Tbsp chopped fresh parsley
Instructions
- Prepare an indoor or outdoor grill.
- Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
- Rub each tuna filet with blackening seasoning well on both sides.
- Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
- In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
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 Blackened Tuna with Tangy Mustard Sauce contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Blackened Tuna with Tangy Mustard 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tuna.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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Frequently Asked Questions
Yes, this Blackened Tuna with Tangy Mustard Sauce recipe is designed to be PCOS-friendly. At 200 calories per serving with 30g 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 34 minutes total. Prep time is 29 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 200 calories, 30g protein (60%), 6g carbs, 6g 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 200 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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