Marinated Grilled Salmon - Foodie Recipe - PCOS-Friendly Recipe
This Marinated Grilled Salmon - Foodie Recipe is a PCOS-friendly recipe with 225 calories, 26g protein, and 2g carbs per serving. Ready in 68 minutes.
Nutrition per Serving
Ingredients
- 2 Tbsp lower sodium soy sauce
- 1 Tbsp olive oil
- 1 small hot chile pepper (Serrano or other), equivalent of 1 Tbsp minced chile pepper
- 1 Tbsp grated ginger
- 1 Tbsp minced lemongrass (if you can’t find lemongrass, sub with 1 Tbsp lime juice)
- 1 Tbsp Splenda Brown Sugar Blend
- 4 4-ounce skinless salmon filets
Instructions
- Prepare an indoor or outdoor grill.
- Whisk together all ingredients in a medium sized bowl except salmon.
- Pour marinade over salmon, coating both sides. Marinate in the refrigerator for 30 minutes.
- Remove slamon from marinade. Grill filets 4-6 minutes on each side and discard leftover marinade.
- MAKE IT GLUTEN-FREE: Verify that the soy sauce and other ingredients that you are using is gluten-free and this dish can be gluten-free.
- CHEF TIP: You can often find herbs and other ingredients like garlic, ginger and lemongrass in squeezable tubes in the produce section. If you need an ingredient like lemongrass that you don’t use often, these are a great way to avoid waste. The best part is that you can freeze them for longer shelf life! Refer to product packaging for details on freezing and storage.
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 Marinated Grilled Salmon - Foodie Recipe contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Ginger: May help reduce menstrual pain and inflammation 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Marinated Grilled Salmon - Foodie Recipe 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, Lemon.
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 Marinated Grilled Salmon - Foodie Recipe recipe is designed to be PCOS-friendly. At 225 calories per serving with 26g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 68 minutes total. Prep time is 32 minutes and cook time is 36 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 225 calories, 26g protein (46%), 2g carbs, 12g 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 225 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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