Blackened Tuna with Tangy Mustard Sauce - PCOS-Friendly Recipe
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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